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ADAPTED  TO  ALL  AGES  AND  BOTH  SEXES;  WITH  DIRECTIONS 

HOW  TO   PRESERVE  AND   INCREASE  HEALTH;   ALSO 

HOW  TO  OVERCOME  CONDITIONS  OF  ILL  HEALTH, 

BY   SIMPLE    MOVEMENTS    OF  THE   BODY 


EDITED   BY 


E.^ANGERSTEIN,  M.  D. 

STAFF    PHYSICIAN    AND   SUPERINTENDENT    OF   THE   GYMNASIUMS 
OF   THE    CITY   OF    BERLIN 


G.  ECKLER 


HEAD   TEACHER   OF   THE    ROYAL   INSTITUTION    FOR'TR4INIMO| 
TEACHERS    OF    GYMNASTICS  '     >  >         '    ,  '    '.   '' 


*  WITH  MANY  WOOD-CUTS  AND  >4  "R 


CranslateD  from  tye  d;igl)tt)  German  CBuitton 


BOSTON  AND   NEW  YORK 
HOUGHTON,  MIFFLIN  AND   COMPANY 

re00,  Cambrioge 

1889 


Copyright,  1889, 
« «  •    BY  BARTHOLD   SCHLESINGER. 


«  ",'•''  All  rights  reserved. 


The  Riverside  Press,  Cambridge : 
Electrotyped  and  Printed  by  H.  O.  Houghton  &  Co. 


6/3.  77 


(3077) 


PREFACE. 


THE  work  before  us  is  intended  for  laymen  and  for  use  without  a 
teacher.  Therefore  only  such  movements  have  been  treated  as  can 
easily  be  made  intelligible  by  description  and  drawings. 

We  have  chosen  almost  entirely  free  movements,  and  refrained 
from  such  as  require  special  apparatus. 

The  duplicated  resisting  and  passive  movements  of  gymnastics  used 
/or  curing  disease  have  also  been  excluded,  because  these  should  be 
performed  only  under  the  direction  and  control  of  a  professional  and 
with  the  cooperation  of  a  graduate  of  a  gymnastic  institution. 
**  We  are  not,  however,  unmindful  of  the  fact  that  these  forms 
of  gymnastics  may  be  applied  with  great  success  in  many  cases  of 
disease  specifically  developed,  as  has  been  the  practice  for  years  in 
well  conducted  institutions  established  for  the  purpose. 

The  Exercises  of  "  Home  Gymnastics "  are  primarily  for  the 
purpose  of  preserving  and  increasing  health,  thus  -warding  off 
sickness ;  in  many  cases,  however,  they  can  also  be  used  as  a 
cure  in  certain  conditions  of  ill  health,  such  as  weakness  of 
the  organs  of  respiration,  abdominal  stagnations,  corpulence,  etc. 
But  in  every  case  where  an  indication  of  ill  health  manifests  itself, 
the  advice  of  a  physician  should  be  obtained  before  using  "  Home 
Gymnastics." 

The  names  chosen  for  the  exercises  are  those  in  use  in  the 
schools,  and  intended  to  be  self-explanatory. 

We  have  scrupulously  recognized  existing  works,  particularly 
Ernst  Eiselen's  "Dumb-bell  Exercises,"  third  edition,  revised  by 
Dr.  Karl  Wassmannsdorff ;  and  last,  but  not  least,  Dr.  Schreber's 
"Medical  Room  Gymnastics."  We  have  gone,  however,  far  beyond 
Dr.  Schreber's  and  similar  works  in  regard  to  the  number  of  dif- 
ferent exercises,  and  in  other  respects. 


2052764 


iv  PREFACE. 

The  illustrations  have  been  prepared  by  means  of  photographs 
taken  especially  for  this  purpose,  and  are  therefore  pictures  from  life 
of  exercises  actually  performed. 

A  comprehensive  view  of  the  Figures  printed  in  the  text,  and  a 
complete  index  of  the  Exercises,  have  been  added  to  the  book  in  a 
separate  plate,  thereby  materially  facilitating  a  ready  acquaintance 
with  the  Exercises  prescribed  in  each  of  the  groups. 

BERLIN,  October,  1887. 

THE   AUTHORS. 


PREFACE    TO    THE    SECOND    EDITION. 


THE  kind  reception  given  to  the  "  Home  Gymnastics "  has  ren- 
dered necessary  a  second  edition  only  a  few  weeks  after  the  appear- 
ance of  the  first.  In  this  second  edition  the  historical  part  of  the 
Introduction  has  been  enlarged,  some  of  the  descriptions  of  the  Ex- 
ercises have  been  more  sharply  defined,  and  one  addition  to  them 
has  been  made. 

For  favorable  opinions  expressed  and  advice  given  by  Dr.  E.  Frie- 
drich  of  Dresden,  Director,  Dr.  I.  C.  Lion  of  Leipzig,  Dr.  Karl 
Wassmannsdorff  of  Heidelberg,  and  others,  we  here  express  our  sin- 
cere thanks. 

BERLIN,  November,  1887. 

THE   AUTHORS. 


THE   eighth  edition   is  an  unaltered   reproduction   of  the  sixth 
edition. 


CONTENTS. 

PAGE 

PREFACE  TO  THE  FIRST  EDITION        .  iii 

PREFACE  TO  THE  SECOND  EDITION v 

FIRST  DIVISION. 
HOME  GYMNASTICS   IN   GENERAL. 

I.   INTRODUCTION i 

'     II.   EFFECT  OF  BODILY  EXERCISES        .  .        .        .          5 

III.   RULES  FOR  THE  PRACTICE  OF  GYMNASTICS        .        .        .        .10 

It  - 

SECOND   DIVISION. 

GYMNASTIC   EXERCISES   AT   HOME. 

PRELIMINARY  REMARKS    .       •'.        .         .       •.        •.        -.        ;        .         14 

I.    MOVEMENTS  OF  THE  HEAD  :  EXERCISES  FOR  THE  NECK    .         .15 

II.    EXERCISES  FOR  THE  TRUNK 16 

III.  EXERCISES  FOR  THE  ARMS  AND  HANDS 20 

IV.  EXERCISES  FOR  THE  LEGS  AND  FEET 32 

WALKING,  RUNNING,  JUMPING 41 

IV.    COMPOSITE  EXERCISES 43 

VI.    EXERCISES  WITH  THE  WAND 48 

THIRD   DIVISION. 
I.     THE  APPLICATION   OF  THE   EXERCISES   FOR   HEALTHY  PERSONS. 

BABYHOOD         ....  56 

CHILDHOOD  ....  57 

THE  SCHOOL  AGE    ...  58 


viii  CONTENTS. 

ADOLESCENCE       ........  .     60 

MATURITY 60 

OLD  AGE 61 

EXAMPLES   OF  EXERCISES   FOR   HEALTHY    PERSONS. 

PRELIMINARY  REMARKS .        .  62 

BOYS  AND  GIRLS  OF  FROM  SEVEN  TO  TEN  YEARS     .        .        .        .  63 

BOYS  OF  FROM  TEN  TO  FIFTEEN  YEARS 65 

GIRLS  OF  FROM  TEN  TO  FOURTEEN  YEARS 66 

YOUNG  MEN  DURING  ADOLESCENCE        .        .        .  .         .  68 

YOUNG  WOMEN  DURING  ADOLESCENCE 69 

ADULT  MEN 70 

ADULT  WOMEN 73 

OLD  PERSONS  . 74 

II.     THE  APPLICATION   OF  THE  EXERCISES   FOR  INVALIDS. 

1.  GENERAL  DEBILITY,  POVERTY  OF  BLOOD,  ANAEMIA,  DEFECTIVE  DE- 

VELOPMENT OF  THE  RESPIRATORY  ORGANS        .        .        .        -77 

2.  STAGNATION   IN  THE  ABDOMINAL   ORGANS,  CONSTIPATION,   HEM- 

ORRHOIDS  78 

3.  CORPULENCE,    PLETHORA,    RUSH  OF   BLOOD  TO  THE   HEAD   AND 

CHEST 79 

4.  ASTHMATIC  TROUBLES 80 

5.  ABNORMITIES  IN  THE  CARRIAGE  OF  THE  BODY,  AND   IN  ITS  OUT- 

WARD FORM 

BENT  CARRIAGE 

CROOKED  CARRIAGE  OF  THE  HEAD 

TURNING  THE  FEET  INWARD 

LATERAL  CURVATURE  OF  THE  SPINE 

6.  WEAKNESS  OF  THE  MUSCLES,  AND  INCIPIENT  PARALYSIS  . 

7.  ST.    VlTUS-LIKE   TWITCHINGS,    AND    WRITER'S    CRAMP 

GROUPS   OF   EXERCISES   FOR  INVALIDS. 

PRELIMINARY  REMARKS 85 

GENERAL  WEAKNESS,  POVERTY  OF  BLOOD,  AN/EMIA  .         .        .        .85 
DEFECTIVE  FORMATION  OF  THE  RESPIRATORY  ORGANS  ...        87 


CONTENTS.  ix 

STAGNATION  IN  THE  ABDOMINAL  ORGANS. 

A.  FOR  MEN 

B.  FOR  WOMEN        .        .  •        •        •                         89 
CORPULENCE. 

A.  FOR  MEN         .         .  89 

B.  FOR  WOMEN         .  •                                          91 
RUSH  OF  BLOOD  TO  THE  HEAD  AND  CHEST  .                 .                 •     91 
ASTHMATIC  TROUBLES       .  .        .                 92 
BENT  CARRIAGE  .  •                         •     92 
LATERAL  CURVATURE  OF  THE  SPINE       .  .                 ...                93 


HOME   GYMNASTICS. 

FIRST  DIVISION. 
HOME    GYMNASTICS    IN   GENERAL. 


I.  INTRODUCTION. 

"  MENS  sana  in  corpore  sano,"  —  a  healthy  mind  can  dwell  only 
in  a  healthy  body,  — is  an  old  proverb  the  truth  of  which  has  never 
^een  doubted.  Man  can  attain  complete  development  and  health 
only  when  his  various  powers  are  exercised  equally  and  brought 
into  harmonious  action.  Active  exercise  develops,  increases,  and 
improves  every  bodily  power  ;  while  a  power  which  remains  unused 
becomes  weaker,  and  eventually  disappears  altogether. 

Where  the  conditions  of  life  are  simple,  a  certain  harmony  of 
mental  and  bodily  activity  comes  into  play.  People  engaged  in 
cattle-breeding  and  agricultural  pursuits  are  not  exposed  to  frequent 
excitements  of  mind  or  temper,  nor  to  exhausting  mental  work  ;  while 
the  diversity  of  their  occupations  affords  sufficient  opportunity  for  ex- 
ercising their  bodily  powers  in  many  different  directions.  It  is  essen- 
tially different  with  the  occupation  of  an  artisan,  who  must  aim  at 
developing  in  the  highest  degree  a  one-sided  bodily  dexterity.  This 
one-sidedness  increases  with  greater  subdivision  of  labor,  in  order  that 
the  product  of  his  work  may  be  obtained,  as  far  as  possible,  easily, 
rapidly,  and  cheaply.  The  artisan  must  take  care  that  the  expendi- 
ture of  his  bodily  powers  on  his  work  be  held  within  bounds,  in  order 
that  he  may  gain  in  endurance.  He  must  limit  as  much  as  possible 
the  number  of  organs  called  into  activity,  in  order  to  prevent  the  ex- 
citement and  complication  of  the  whole  system.  For  the  strength 


2  HOME  GYMNASTICS. 

is  overtaxed  and  too  great  exhaustion  ensues  when  a  great  part  of 
the  muscular  system  is  active,  or  there  is  an  unusual  tension  of  spe- 
cial muscles,  especially  as  there  is  heightened  activity  not  only  of 
the  heart  and  lungs,  but  also  of  the  digestive  organs.  Nevertheless, 
the  object  of  the  exercise,  the  work  in  hand,  is  not  promoted,  but, 
on  the  contrary,  through  the  excitement  of  the  heart  and  the  lungs 
a  heat  is  produced  which  easily  hinders  work.  The  increase  of 
thirst  and  appetite  causes  needless  expenditure,  and  repeated  grati- 
fication of  both  interferes  with  work.  The  conditions,  then,  im- 
posed by  the  nature  of  the  work  are,  that  a  large  part  of  the  bodily 
powers  remains  undeveloped,  in  order  that  the  over-excitement  of 
the  whole  organism,  especially  that  of  breathing  and  circulation,  so 
necessary  to  health,  may  be  avoided.  Hence  it  must  follow  that 
for  want  of  exercise  the  inactive  or  less  active  forces  are  liable  to 
be  lost.  Therefore  the  work  of  an  artisan,  because  it  is  one-sided, 
never  acts  favorably  for  the  healthy  development  of  the  organism  as 
a  whole,  and  the  more  one-sided,  the  more  narrowly  circumscribed, 
the  work  is,  the  more  unfavorably  it  acts. 

Then,  again,  in  other  pursuits  there  are  frequent  cases  in  which 
mental  demands  are  raised  to  a  perilous  height,  while  the  powers 
of  the  body  lie  more  or  less  undeveloped.  We  refer  here  to  that 
class  of  merchants  and  manufacturers  whose  business  demands  rapid 
mental  activity  and  the  closest  attention,  often  sorely  taxing  both 
heart  and  mind  ;  to  the  public  servant  whose  duties  subject  him 
to  exhausting  activity ;  and  to  the  professional  man  who  has  to  do 
hard  thinking  incessantly.  In  all  these  cases  the  physical  life  be- 
comes degenerate  and  stunted  under  both  the  mental  pressure 
and  the  bodily  neglect,  and  by  this  degeneration  in  time  a  shadow 
is  thrown  on  the  disposition  of  the  person  as  well  as  on  his 
power  of  thought.  The  great  lack  of  activity  of  the  muscles  and 
the  habit  of  sitting  required  by  the  vocation  bring  about  here  also, 
and  in  a  heightened  degree,  reduced  activity  of  the  heart,  and 
of  the  organs  of  respiration  and  digestion,  in  consequence  of  their 
being  insufficiently  excited.  Defective  formation  of  the  blood, 
troubles  of  respiration,  delayed  evacuations  of  the  intestines,  stag- 
nation in  the  vessels  of  the  abdomen  (hemorrhoids),  are  the  primary 
consequences.  But  by  these  the  nervous  system  is  influenced 
most  unfavorably.  Nervous  sensibility  and  weakness  appear,  also 


INTRODUCTION.  3 

a  depression  and  irritability  of  disposition  (hypochondria  and  melan- 
cholia), which  destroy  freshness  and  cheerfulness,  and  the  capacity 
for  the  enjoyment  of  life,  as  well  as  for  a  productive  activity.  In 
these  cases,  even  more  than  in  that  of  the  artisan  bound  down  to  a 
one-sided  bodily  development,  it  becomes  of  the  utmost  importance 
to  take  care  of  the  neglected  body  in  order  to  rescue  the  entire  man. 
Such  a  rescue,  a  recovery  and  preservation  of  all  the  powers  of  the 
human  being,  —  this  basis  and  condition  of  all  health  and  of  all  power 
for  activity,  —  can,  however,  be  effected  by  suitable  exercises  of  the 
body.  As  such  there  have  been  recommended,  and  often  practised, 
walking,  walking  trips,  mountain  climbing,1  horseback  riding,  chop- 
ping and  sawing  wood,  and  much  else.  But  walking  is  one-sided 
only  ;  and  if  it  is  to  be  reasonably  effective,  takes  much  time.  This 
applies  also  to  horseback  riding.  Walking  trips,  and  journeys  into 
the  mountains,  which  are  certainly  very  stimulating  and  refreshing 
in  their  effect,  can  be  undertaken  seldom,  and  then  only  for  a  short 
time.  There  then  remains  the  practice  of  methodical  gymnastics,  a 
form  of  bodily  exercise  which  is  less  expensive  in  time  and  money, 
"•which  can  be  taken  in  any  place,  and  which  is  preferable  to  all  other 
forms  in  that  it  is  free  from  all  one-sidedness,  and  is  capable  of 
being  adapted  to  the  most  varied  conditions  and  circumstances  ;  also 
because  it  can  be  controlled  and  measured  exactly  with  regard  to  its 
effect. 

As  early  as  the  Hellenic  period  of  antiquity,  and  later,  when  the 
Middle  Ages  were  in  the  height  of  their  development  and  strength, 
methodical  exercises  were  practised  extensively,  and  with  acknowl- 
edged success.  In  Greek  gymnastics,  running,  jumping,  wrestling, 
the  discus  and  the  spear,  exercised  in  manifold  forms,  and  methodi- 
cally directed,  were  used  in  the  education  of  youth  as  means  to  the 
development  of  a  sound,  powerful,  and  agile  body.  With  older 
people  these  exercises  were  employed  also  with  a  view  to  preserving 
youthful  vigor  as  long  as  possible.  The  ancient  physicians,  such  as 

1  Recently,  in  cases  of  disturbance  of  the  circulation,  where  it  is  connected 
with  corpulence,  according  to  the  report  of  Oertel  (cf.  Oertel's  Therapie  der 
Kreislaufst'orungen.  Leipzig  :  1885),  mountain  climbing  has  often  been  practised 
in  so-called  "  terrain  cures  ;  "  but  its  desirability  has  also  been  questioned  by  good 
authorities  in  just  such  cases,  owing  to  the  inability  to  control  the  amount  of 
exertion,  even  where  the  roads  have  been  measured  in  length  and  grade. 


4  HOME  GYMNASTICS. 

Hippocrates,  Galen,  Antyllus,  had  a  full  and  clear  comprehension  of 
the  dietary  effect  of  their  gymnastics  in  general,  and  of  the  special 
effect  of  the  several  exercises.  Accordingly  they  recommended  also, 
in  certain  conditions  of  ill  health,  —  as,  for  instance,  corpulence,  — 
exercises  with  the  ring,  and  the  game  with  the  heavy  korykos  (re- 
sembling a  large  ball)  suspended  from  the  ceiling  of  a  room.  Exer- 
cises in  walking  and  running,  as  well  as  exercises  for  the  voice  (loud 
talking  and  singing)  were  used  for  the  development  and  strength- 
ening of  the  organs  of  respiration.  The  game  with  the  little  ball, 
because  of  the  quick  and  ever-changing  movements  which  it  re- 
quired, was  used  for  general  pleasant  excitement  of  the  organism, 
without  fatiguing  it,  as  well  as  for  bodily  dexterity,  etc.  When,  in 
the  Middle  Ages,  the  study  of  the  humanities  was  called  into  life 
again,  and  ancient  languages,  ancient  art  and  science  reappeared  to 
the  cultivated  as  so  many  shining  stars  after  mind's  long  night, 
then  ancient  gymnastics  also  were  dug  up  from  the  debris  of  an- 
tiquity, and,  with  new  life  infused  into  them,  were  used  for  educa- 
tional, dietetic,  and  therapeutical  purposes.  In  this  way  Hierony- 
mus  Mercurialis  J  wrote  a  voluminous  learned  work,  adorned  with 
many  illustrations,  appearing  in  its  first  edition  in  Venice,  1569, 
entitled  "  De  Arte  Gymnastica,"  which  he  himself  describes  as  an 
"  opus  non  modo  medicis,  verum  etiam  omnibus  antiquarum  rerum 
cognoscendarum  et  valetudinis  conservandae  studiosis  ad  modum 
utile." 

In  most  recent  times  there  have  been  formed  in  all  civilized  coun- 
tries associations  and  clubs  (men's  gymnastic  clubs)  which  have  had 
for  their  object  the  practice  of  properly  regulated  gymnastics.  In 
the  high  and  ordinary  schools  of  both  sexes  also  gymnastics  have 
been  introduced  as  a  necessary  element  of  instruction  for  the  sound 
development  of  the  young. 

In  all  these  cases  the  social  manner  of  practising  gymnastics 
was,  and  is,  looked  upon  as  important ;  and  it  cannot  be  denied  that 
their  practice,  in  company  with  other  persons,  produces  good  spirits, 

1  Hieronymus  Mercurialis,  born  at  Forli  in  1530,  studied  in  Padua,  Bologna, 
and  Pisa.  He  was  one  of  the  greatest  physicians  of  his  time,  and  a  prolific  writer 
of  medical  works.  The  Emperor  Maximilian  II.  was  cured  by  him  of  a  grave 
disease,  and,  in  recompense  therefor,  gave  him  the  title  of  "  Comes  "  and  "  Eques 
auralus." 


EFFECT  OF  BODILY  EXERCISES.  5 

and  affords,  in  many  ways,  a  bodily  and  mental  stimulus  by  which 
favorable  conditions  are  established  for  the  effect  of  the  gymnastics, 
and,  in  consequence,  the  effect  itself  is  heightened. 

Circumstances  often,  however,  do  not  permit  the  hard-worked 
artisan,  merchant,  official,  or  professional  man  to  take  part  frequently 
in  the  gymnastic  clubs  (Turnvereine).  Elderly,  sickly,  or  weakly 
persons,  or  those  too  much  accustomed  to  retirement,  would  refrain 
from  entering  into  the  loud  merriment  of  younger  or  more  vigorous 
men.  Older  women,  again,  have  hardly  any  opportunity  for  practis- 
ing methodical  gymnastics  in  company.  And  yet,  for  the  housewife 
and  the  mother,  methodical  bodily  exercise,  as  a  means  of  creating 
and  preserving  bodily  health  and  strength,  is  absolutely  necessary, 
acting  as  a  counterpoise  to  the  want  of  wholesome  exercise  incident 
to  occupation  with  the  affairs  of  life.  Those  children,  also,  who  do 
not  go  to  school  have  no  opportunity  for  participating  in  the  school 
gymnastics,  and  frequently  are  so  situated  that  they  cannot  take 
part  in  any  other  gymnastics  properly  practised  in  company. 

For  all   such  cases  gymnastics  in  the  home,  practised  method- 

•  ically,  offer  a  substitute,  the  effect  of  which  indeed  is  not  as  great  as 

that  of  well-regulated  gymnastics  in  company,  but  which  is  perfectly 

adapted  for  counteracting  and  removing  the  evil  effects  of  a  neglect 

of  physical  exercise. 

The  task  now  before  us  in  this  work  is  to  teach  and  direct  lay- 
men in  a  comprehensive  manner  how  to  practise  home  gymnastics 
methodically. 

II.  EFFECT  OF  BODILY  EXERCISES. 

The  basis  of  the  human  body  is  a  bony  structure,  which  serves  as 
a  support  for  the  softer  parts,  and  also  as  a  protection  to  the  in- 
ternal organs,  by  surrounding  the  cavities  of  the  body  (skull  and 
chest)  with  firm  walls.  The  bones  form  at  the  same  time  the  levers 
by  means  of  which  the  muscles  exert  their  action,  thereby  produ- 
cing the  movements  of  the  body.  Around  this  bony  structure  lie 
the  muscles,  —  that  part  of  the  mass  of  red  tissue  which  consists  of 
fibres  of  different  sizes.  The  muscles  are  able,  through  the  action 
of  nerves,  to  contract  their  fibres  and  thus  become  shorter.  Through 
this  contraction  the  muscles  pull  on  the  bones  to  which  they  are 


6  HOME  GYMNASTICS. 

attached,  thereby  moving  them  and  altering  their  relative  position, 
the  bones  being  movable  at  the  joints  where  they  are  connected. 
Thus  also  the  muscles  are  the  important  agents  of  locomotion. 

The  nourishment  of  all  parts  of  the  body  is  effected  through  the 
blood,  which,  driven  by  the  pumping  apparatus  of  the  heart,  courses 
through  the  whole  body  in  membranous  tubes  (blood-vessels,  or 
arteries  and  veins).  On  the  one  hand,  by  arteries,  running  from  the 
heart,  the  blood  flows  to  the  various  organs  or  parts  of  the  body. 
By  a  process  of  exosmosis  it  oozes  through  the  thin  walls  of  the 
smallest  branches  of  the  vessels,  to  surrender  its  nourishing  com- 
ponents to  the  surrounding  tissue.  In  exchange  there  ooze  in,  by 
endosmosis,  components  which,  by  chemical  action  within  the  tis- 
sues, have  been  either  changed  or  exhausted.  This  changed  blood 
of  the  body,  which  by  means  of  the  chemical  action  inside  the  tissue 
has  become  poor  in  oxygen  and  rich  in  carbonic  acid,  then  flows 
back  to  the  heart  through  the  veins  (the  general  circulation).  On 
the  other  hand,  the  blood  also  flows  through  arteries  from  the  heart 
to  the  lungs.  There  through  respiration  a  constant  regeneration 
of  the  blood  is  produced,  as  fresh  oxygen  from  outside  is  constantly 
brought  to  the  blood,  while  at  the  same  time  the  excess  of  carbon 
(in  the  form  of  carbonic  acid  breathed  out)  is  removed  from  it. 
This  blood,  infused  with  new  life  by  the  oxygen  taken  up,  and  puri- 
fied by  the  removal  of  carbonic  acid,  flows  back  to  the  heart  from 
the  lungs  in  veins  (the  pulmonary  circulation)  to  enter  afresh  the 
general  circulation  from  the  heart. 

The  component  parts  of  the  blood  which  yield  nourishment,  viz., 
water,  albumin,  fibrin,  fat,  and  salts,  are  the  materials  which  serve 
to  build  up  all  tissues  of  the  body.  The  last  source  of  the  unceas- 
ing renewal  of  the  component  parts  of  the  blood  is  the  activity  of 
the  organs  of  digestion.  Through  these  the  raw  materials,  intro- 
duced from  outside  as  food,  become  so  changed  that  they  are  as- 
similated and  themselves  grow  into  component  parts  of  the  body. 
These  are  taken  by  lymphatic  vessels  out  of  the  organs  of  digestion 
and  introduced  into  the  stream  of  the  great  circulation. 

Every  living  body  is  in  a  state  of  constant  change  in  respect  of 
its  chemical  components.  In  proportion  to  the  greater  or  less  ac- 
tivity of  an  organ,  the  chemical  change  becomes  greater  or  less. 
The  more  active  an  organ  is,  the  more  rapidly  the  existing  compo- 


EFFECT  OF   BODILY  EXERCISES.  ? 

nents  are  used  up,  and  the  more  rapidly  renewal  becomes  neces- 
sary and  takes  place,  if  food  and  respiration  furnish  the  adequate 
elements  of  new  material.  By  this  accelerated  and  increased  outgo 
and  income,  the  working  power  of  the  organ  is  developed  in  the 
most  favorable  manner. 

Now  as  the  muscles  form  the  largest  portion  of  the  soft  parts  of 
the  body,  a  more  complete  metamorphosis  of  their  components  and 
a  more  vigorous  development  of  them  must  result  from  an  ener- 
getic and  methodically  regulated  activity  of  the  whole  muscular  sys- 
tem. Each  separate  muscle  becomes  stronger;  it  derives  from  its 
contraction  continuously  increasing  power  and  capacity  for  endur- 
ance ;  and  its  activity  also  becomes  more  precise  and  better  con- 
trolled. And  when  a  number  of  muscles  are  called  into  activity  for 
combined  and  harmonious  action,  this  result  will  be  accomplished 
with  greater  perfection.  The  so-called  power  of  coordination  of 

the  movements,  firm  carriage,  dexterity,  and  grace  of  body  will  all 
if 

increase. 

At  the  same  time  such  activity  of  the  body  produces  in  it  a  gen- 
eral favorable  effect  which  is  far-reaching.  For,  in  proportion  as 
the  great  mass  of  muscles  called  into  vigorous  activity  absorb  new 
blood  for  their  nourishment,  the  circulation  is  accelerated,  breathing 
and  digestion  are  stimulated,  and  chemical  change  is  quickened 
through  the  whole  body.  At  the  same  time  bodily  warmth  is 
thereby  increased.  Every  one  knows  from  his  own  experience  that 
after  active  exercise  the  heart  beats  more  rapidly  and  more  vigor- 
ously ;  that  the  pulses  are  stronger,  the  chest  breathes  in  fuller 
draughts  ;  the  cheeks  redden,  the  inner  warmth  increases,  and  that 
finally  a  healthy  and  hearty  appetite  appears.  If  suitable  nour- 
ishment is  then  taken,  it  will  be  proportionally  well  consumed  and 
well  appropriated  by  the  organs  stimulated.  Thus  a  properly  regu- 
lated activity  of  the  whole  muscular  system  improves  the  health 
of  the  whole  organism.  But  improvement  and  a  gradual  cure  will 
result  more  particularly  in  cases  where  abnormal  conditions  exist 
for  the  preparation  of  the  blood.  We  refer  here  to  anaemia,  stagna- 
tions in  the  circulation,  especially  in  the  system  of  the  portal  veins 
(hemorrhoids),  congestions  of  the  liver,  hardness  of  the  abdominal 
region,  disturbances  of  digestion,  and  many  other  troubles. 

In  this  connection  mention  should  be  made  of  the  fact  that,  aside 


8  HOME  GYMNASTICS. 

from  the  general  effect  which  activity  has  on  the  muscles,  the  ac- 
tivity of  single  larger  groups  of  muscles  has  the  power  of  producing 
striking  effects  on  single  parts  of  the  organism  and  its  functions. 
Thus  the  muscles  which'  surround  and  spread  from  the  chest  and 
are  fastened  at  their  ends  to  the  arms  cooperate  with  and  improve 
respiration,  if  they  themselves  are  strengthened ;  for  their  activity 
helps  to  enlarge  the  chest,  and  consequently  increases  inspiration 
proportionately.  By  their  continued  exercise,  moreover,  the  im- 
provement of  respiration  carries  with  it  also  an  improvement  in 
the  formation  of  the  blood,  an  increased  change  of  tissue,  and  an 
accelerated  removal  of  the  effete  matter  —  the  wastes  —  of  the  body. 
In  a  similar  manner  the  masses  of  the  muscles  which  line  the  cavity 
of  the  abdomen  in  front  and  on  both  sides  of  the  body  promote,  by 
their  vigorous  contraction,  the  movement  of  the  contents  of  the 
intestines  and  the  circulation  of  the  blood  in  the  vessels  of  the  ab- 
domen. A  regular  activity  of  these  muscles  is  therefore  unquestion- 
ably useful  in  most  cases  of  chronic  abdominal  troubles. 

Of  all  parts  of  the  organism,  the  nervous  system  occupies  the  first 
rank.  It  incites  and  guides  all  the  performances  of  the  body  and 
forms  also  the  basis  in  which  the  mental  activities  are  called  into 
existence.  The  nervous  system  consists  of  the  central  parts,  — 
that  is,  the  brain,  which  lies  in  the  skull,  and  the  marrow,  lying  in 
the  channel  of  the  vertebral  column  ;  and  of  the  peripheral  parts, 
or  nerves,  which  spread  over  the  body  as  fibres  or  threads,  and 
branch  in  and  out  like  a  tree.  The  central  parts  are  the  source  of 
all  the  activities  of  the  organism.  The  nerves  are  only  organs  of 
conveyance.  Some  of  them  receive  impressions  of  the  outer  world 
and  convey  them  to  the  central  parts,  thereby  inducing  counter 
effects.  These  are  the  sensory  nerves,  which  receive  the  impres- 
sions by  the  aid  of  the  organs  of  the  senses,  the  eye,  the  ear,  and 
the  organs  of  smell,  taste,  and  touch.  Others  again  (the  nerves  of 
motion)  are  incited  by  the  central  parts  to  convey  an  impression  to 
the  several  organs  of  the  body,  in  order  to  incite  the  latter  to  defi- 
nite activities. 

Now,  if  a  properly  regulated  activity  of  the  muscular  system  in- 
creases the  healthy  condition  of  the  whole  organism,  it  follows,  as  a 
matter  of  course,  that  the  nervous  system  which  incites  the  organ- 
ism to  activity  and  regulates  it  must  be  favorably  reacted  upon  ; 


EFFECT  OF  BODILY  EXERCISES.  9 

for  the  nervous  system  then  works,  and  is  constantly  regenerated, 
under  conditions  of  the  favorable  nourishment  of  the  whole  organ- 
ism of  which  it  forms  a  part.  A  particularly  pleasant  consequence 
of  this  result  of  bodily  exercise  is  a  sound,  quieting,  and  refreshing 
sleep,  which  in  itself  again  has  a  very  favorable  influence  on  the 
entire  physical  and  mental  life  of  the  person  exercising. 

Moreover,  the  nerves  of  motion,  which  bring  about  the  contrac- 
tion of  the  muscles  through  the  incitement  which  they  arouse,  are 
directly  strengthened  in  their  functional  powers  by  exercise  of  the 
muscular  system.  This  is  because  the  activity  of  a  muscle,  being 
definite  in  its  effect  and  strictly  controlled,  as  well  as  the  coordinate 
movement  of  many  muscles  or  groups  of  muscles,  emanates  after  all 
from  the  incitement  aroused  in  the  nerves,  which  is  also  strictly 
controlled  and  held  within  exact  bounds.  So  this  kind  of  muscular 
exercise  is  in  fact  much  more  an  exercise  of  the  nerves  than  of  the 
muscles.  Improved  activity  of  a  portion  of  the  nervous  system  has 
moreover  indirectly  a  favorable  effect  on  its  other  parts ;  for  the  in- 
fluence of  a  muscle  on  its  nerves  of  motion  radiates  in  a  favorable 
manner  into  the  sphere  of  sensation  of  the  nervous  system.  Thus 
nervous  irritability  and  weakness  are  diminished  or  stopped. 

A  healthy  nervous  system  is  certainly  a  fertile  soil  for  the  growth 
of  a  normal  mental  and  spiritual  life  ;  and  while  the  use  of  gymnas- 
tics creates  conditions  which  develop  the  nervous  system,  it  has  the 
power  at  the  same  time  of  exercising  a  wholesome  effect  on  mind 
and  spirit.  And  in  many  special  cases  of  depression,  hypochondria, 
and  melancholia,  it  may  effect  a  cure.  Added  to  this  is  the  fact  that 
valuable  psychical  qualities,  which  have  the  power  of  producing  a 
general  wholesome  effect  on  the  mental  life  of  man,  are  almost  di- 
rectly traceable  to  gymnastic  activity.  Thus,  energy  of  will  and 
perseverance,  which  at  first  asserted  themselves  only  in  the  contrac- 
tion of  the  muscles,  are  soon  transferred  to  other  activities  of  the 
will  and  eventually  become  traits  of  the  man's  character. 

The  power  of  attention  and  of  quick  volition,  by  means  of  which 
in  composite  movements  the  intricacies  of  many  single  movements 
are  brought  into  a  harmonious  whole,  develops  eventually  into  a  ca- 
pacity of  quickly  grasping  new  situations,  of  quickly  reacting  on 
given  incitements  ;  in  other  words,  alertness,  determination,  and 
presence  of  mind  are  developed. 


10  HOME  GYMNASTICS. 


III.  RULES  FOR  THE  PRACTICE  OF  GYMNASTICS. 

Home  gymnastics  are  not  meant  to  be  used  as  a  cure  for  serious 
diseases,  certainly  not  without  previous  consultation  with  a  physician, 
Therefore,  strictly  speaking,  they  are  not  "curative  gymnastics." 
They  are  rather  meant  to  be  dietetic,  to  serve  the  purpose  of  pre- 
serving health  and  increasing  strength.  They  may,  however,  be  used 
with  advantage  in  many  kinds  of  troubles,  as  indicated  in  the  Third 
Division  of  this  book.  But  persons  who  have  such  troubles  in  an  ag- 
gravated form  should  not  neglect  to  obtain  the  advice  of  a  physi- 
cian before  resorting  to  home  gymnastics.  For  the  reasons  given 
we  prefer  for  the  home  gymnastics  the  free  movements  of  German 
gymnastics,  which  can  be  practised  anywhere  and  without  any  prep- 
aration. We  have  also  exercises  with  some  implements  easily  pro- 
curable anywhere,  such  as  wooden  wands l  and  iron  dumb-bells ; 2 
finally,  exercises  with  the  aid  of  a  chair  or  a  table,  to  be  found  in  any 
dwelling.  The  effect  of  the  free  movements  may  be  materially 
heightened  if  performed  with  dumb-bells.  The  exercises  of  home 
gymnastics  can  be  performed  by  any  intelligent  person,  without  the 
aid  or  participation  of  any  one  else,  by  merely  following  this  book. 
We  have  purposely  excluded  entirely  the  duplicated  and  resisting 
movements  often  so  useful  in  cases  of  sickness,  also  the  passive 
movements  of  Swedish  curative  gymnastics,  as  well  as  massage  ; 
because  the  exercises,  if  not  performed  correctly,  either  do  no  good, 
or  do  more  harm  than  good  ;  also  because  their  correct  performance 
requires  the  aid  of  an  intelligent  assistant  who  has  been  well 

1  The  wands  should  be  of  a  length  corresponding  to  the  height  of  the  person 
exercising,  and  of  a  thickness  of  from  f  to  i|-  inches  (2  to  3  centimeters).    Broom- 
sticks, shade  rollers,  etc.,  may  be  used  on  occasion  instead  of  the  wands. 

2  Laymen  are  inclined  to  use  too  heavy  dumb-bells.     Children  up  to  seven  or 
eight  years  of  age  should  exercise  with  dumb-bells  only  occasionally,  and  only  in  the 
especial  cases  mentioned  in  the  Third  Division  of  this  book,  and  then  the  weight  of 
each  dumb-bell  should  not  exceed  2\  pounds  (i  kilogram).     For  girls  and  women, 
dumb-bells  of  the  weight  of  2\  to  3^  pounds  (if  kilograms)  suffices;  for  boys  of 
twelve  or  thirteen  years  of  age,  those  of  from  3±  to  4^  pounds  (if  to  2  kilograms); 
and  for  youths  and  men,  such  as  weigh  from  4f  to  5f  pounds  (2  to  2f  kilograms) 
are  entirely  sufficient.    Uncommonly  strong  persons  may  use  dumb-bells  of  about 
6f  pounds  (3  kilograms). 


GENERAL  RULES.  II 

schooled  in  gymnastics.1  It  would  not  at  all  suffice  that  a  rela- 
tive or  any  other  person  happening  to  be  available  should  assist, 
as  neither,  unless  schooled  for  it,  could  prescribe  intensity  and 
rapidity  requisite  for  the  exercise.  Well  drilled  assistants  are  not 
likely,  however,  to  be  at  the  command  of  more  than  a  few  persons 
desirous  of  using  home  gymnastics,  and  even  untrained  assistants, 
such  as  we  have  just  referred  to,  are  not  available  to  many. 

Home  gymnastic  exercises,  if  they  are  to  be  of  decided  benefit, 
must  be  performed  with  absolute  regularity.  They  must  be  taken 
daily.  The  time  for  daily  exercise  by  younger  children  and  weakly 
persons  should  be  about  half  an  hour.  Persons  of  greater  vigor  and 
training  may  extend  it  up  to  an  hour.  Weakly  persons  desirous 
of  deriving  as  great  a  benefit  as  possible  from  home  gymnastics 
might  exercise  twice  a  day  for  half  an  hour  each  time. 

Home  gymnastics  should  be  continued  with  steady  perseverance 
for  a  long  time  ;  the  practice  of  them  must  grow,  as  it  were,  into  a 
habit  of  life.  Only  then  will  a  far-reaching  effect  be  attained. 
Whoever,  after  a  few  weeks'  practice,  impatiently  looks  for  striking 
results,  is  doomed  to  disappointment.  As  described  in  the  Third 
Division,  the  exercises  may  be  taken  in  a  suitable  variety  by  persons 
of  every  age  and  of  either  sex.  But  they  must  be  omitted  in  acute 
febrile  diseases;  in  cases  where  inflammatory  conditions  exist  ;  also 
by  women  during  pregnancy  and  during  menstruation,  if  it  be  ex- 
cessive or  accompanied  by  difficulties. 

The  several  movements  should  be  carried  out  with  attention  and 
with  will  power,  with  muscles  tense  and  exactly  according  to  the 
form  prescribed,  in  definite  number  each  time.  This  number  may 
be  smaller,  or  greater,  according  to  the  strength  of  the  individual, 
and  should  be  determined  in  conformity  therewith.  In  the  Third 
Division  of  this  book  the  limits  of  the  repetitions  are  specially  de- 
fined under  the  rules  laid  down  for  the  exercises.  After  finishing 
the  several  movements  belonging  to  a  single  group  of  exercises,  a 
pause  should  be  made  for  rest,  during  which  there  should  be  quiet 
and  deep  breathing.  If  by  any  exercise  beating  of  the  heart  and 

1  The  undersigned,  having  for  a  series  of  years  been  assistant  in  the  Institu- 
tion of  Curative  Gymnastics  of  Dr.  Albert  Neumann,  also  in  the  same  capacity 
in  the  Eulenberg  Institute  at  Berlin,  has  had  frequent  occasion  for  observing 
these  facts. —  DR.  E.  ANGERSTEIX. 


12  HOME  GYMNASTICS. 

respiration  have  been  much  quickened,  then  both  should  be  entirely 
quieted  before  the  next  one  is  begun. 

In  the  total  effect  of  the  daily  exercises  a  moderate  pleasant 
fatigue  is  aimed  at,  never  lassitude  or  complete  exhaustion.  Each 
period  of  exercise  should  begin  with  movements  which  call  for  mod- 
erate exertion  only.  Afterwards  the  more  vigorous  should  follow, 
and  the  gymnastics  should  close  with  gentle  and  quieting  move- 
ments. Only  by  degrees  should  the  exercises  be  extended  to  the 
more  difficult  ones  ;  weak  persons  especially  should  pay  attention  to 
this.  For  older  people,  the  more  quiet  movements  are,  as  a  rule, 
best.  Young  children  should  take  the  exercises  in  gentler,  more 
rounded  forms,  with  less  energy  and  less  stretching  than  vigorous 
youths  and  men,  for  whom  these  characteristics  of  the  exercises  are 
indispensable. 

Any  one  experiencing  giddiness,  pain  in  the  chest,  in  the  groin, 
or  any  other  difficulty  from  the  exercises,  should  omit  them  and 
consult  a  physician.  Slight  pains  of  the  muscles,  which  are  likely 
to  occur  in  the  beginning  with  persons  unused  to  the  exercise,  are 
of  no  consequence,  and  need  cause  no  interruption.  Persons  who 
have  not  been  in  the  habit  of  taking  exercise  of  any  kind,  beyond 
perhaps  an  occasional  walk,  should  be  careful  to  begin  the  home 
gymnastics  with  moderation,  only  gradually  extending  their  number 
and  range.  They  should  also  pay  particular  attention  to  what  has 
been  stated  already  in  regard  to  consulting  a  physician  under  cer- 
tain circumstances. 

It  is  desirable  that  the  organs  of  digestion  should  be  as  empty  as 
possible  when  the  exercises  are  taken.  The  hours  of  the  day  for 
the  gymnastics  should  therefore  be  so  arranged  as  to  precede  any 
meal.  The  morning  hours  before  breakfast  are  best  adapted  for 
them.  Next  to  these  the  midday  hour  shortly  before  dinner.  The 
time  before  supper  will  answer  the  purpose  also.  But  in  every  case 
there  should  be  a  short  interval  between  the  exercise  and  the  meal 
following  it,  and  it  should  be  long  enough  to  allow  the  excitement 
produced  by  the  exercise  to  disappear,  and  to  restore  quiet  to  the 
whole  organism.  Under  certain  circumstances  the  late  evening 
hour  also  becomes  available,  especially  in  cases  where  better  sleep 
is  aimed  at.1  But  in  this  case  very  exciting  movements  should  be 

1  Cf.  Tissot:  Medizinische  und  chirurgische  Gymnastik.  A  us  dem  Franzosi- 
schen.  Leipzig:  1782.  Pp.  32,  33. 


GENERAL   RULES.  13 

avoided,  and  a  still  longer  interval  should  intervene  between  the 
time  of  exercising  and  that  of  going  to  sleep.  Intestines  and  blad- 
der should  as  far  as  possible  be  empty  during  the  exercises,  —  a 
precaution  to  which  special  attention  should  be  paid. 

To  take  these  exercises  in  the  open  air,  when  the  weather  is 
good,  is  of  great  advantage,  because  in  fresh,  pure  air  the  power  of 
respiration,  stimulated  by  the  exercises,  has  a  largely  increased  bene- 
ficial effect  on  the  health.  In  bad  weather,  especially  when  sharp 
east  or  north  winds  prevail,  or  in  cases  where  a  suitable  place  in  the 
open  air  is  not  available,  the  exercises  should  be  taken  in  a  very 
well  ventilated  room,  free  from  dust,  and  neither  smoky,  close,  nor 
damp.  The  windows  of  the  room  might  remain  open  during  the 
exercises,  even  in  the  severest  weather,  if  there  is  no  strong  draught, 
and  if  the  necessary  precautions  are  taken. 

The  dress  of  the  gymnast  should  be  comfortable,  leaving  all  move- 
.  ments  of  the  body  unimpeded.  Every  tightness,  especially  around 
.the  neck,  the  chest,  and  the  abdomen,  caused  by  an  inappropriate 
dress,  has  a  positively  injurious  effect  in  gymnastics.  Females 
should  avoid  especially  corsets  and  petticoats  that  are  tied  tightly 
over  the  hips,  also  tight  inelastic  garters ;  males  should  discard 
tight  cravats  or  neckerchiefs  and  tight  belts  or  straps  for  holding 
up  the  trowsers. 


SECOND   DIVISION. 


GYMNASTIC   EXERCISES   AT    HOME. 


PRELIMINARY  REMARKS. 

THE  position  to  be  taken  in  beginning  the  exercises  we  call 
Position  at  the  Start.  In  it  the  heels  are  put  together,  the  toes 
pointed  outward  in  such  a  manner  that  the  feet  are  about  at  right 
angles,  the  legs  rigid,  trunk  and  head  kept  erect  and  shoulders 
somewhat  back,  so  that  the  chest  shall  expand  freely.  The  arms 
hang  easily  at  the  side  of  the  body,  the  fingers  slightly  bent,  the 
thumbs  in  front  (cf.  Fig.  12). 

In  another  position,  which  we  call  the  Feet  Touching  Position, 
the  weight  rests  on  the  heels,  and  the  feet  are  turned  inward  till 
their  inner  lines  meet,  the  toes  being  slightly  raised. 

Pace  Position  is  that  illustrated  in  Figs.  6  and  27.  In  it  one  foot 
is  placed  either  forward,  backward,  diagonally  forward,  diagonally 
backward,  or  sideways. 

The  Straddling  Position  is  that  in  which  the  right  leg  takes  a 
lateral  step  to  the  right,  and  then  the  left  leg  a  lateral  step  to  the 
left  (cf.  Fig.  24). 

In  many  exercises  it  is  desirable  to  rest  the  hands  on  the  hips  in 
such  a  manner  as  to  keep  the  thumbs  behind  the  rest  of  the  fingers 
in  front  and  closed,  the  inner  surface  of  the  hands  lying  close 
against  the  body,  while  the  elbows  correspond  with  the  direction  of 
the  shoulders  (cf.  Figs.  24  and  25). 


MOVEMENTS  OF  THE  HEAD. 


I,  MOVEMENTS  OF  THE  HEAD, 


Fig.  i. 


All  movements  should  be  made  quietly  and  uniformly,  without 
jerking. 

1.  Head  Torsion. 

In  an  erect  position  the  head  is  turned  alter- 
nately to  the  right  and  to  the  left,  consequent- 
ly around  the  axis  of  its  length,  so  that  one 
looks  over  the  right  and  then  over  the  left 
shoulder  (Fig.  i). 

Any  movement  of  the  shoulders  while  turn- 
ing the  head  is  to  be  strictly  avoided. 

2.  Head  Bending. 

a.  Forward  and  backward. 
The  head  is  bent  forward  and  if  possible  so  far 
that    the   chin  touches    the 
chest    lightly,    without    the 
least  twist,  and  in  a  regular,  steady  movement  in 
which  there  must  be  no  jerking. 

After  remaining  a  short  time  in  this  bent  po- 
sition, the  head  is  raised  till  it  is  again  erect. 

The  backward  bending  is  done  in  a  corre- 
sponding manner.  The  upper  part  of  the  body, 
and  especially  the  shoulders,  should  be  kept 
quiet  and  entirely  passive. 

b.  Left  and  right  sideways. 

The  head  is  bent  exactly  in  the  directions  in- 
dicated, without  the  least  twist,  and  without 
any  lifting  of  the  shoulder  on  one  side,  or  low- 
ering on  the  other  (Fig.  2). 

3.  Head  Rotation. 

The  head  is  first  bent  forward,  then  turned  sideways  to  the  left, 
then  backward,  then  sideways  to  the  right,  and  again  forward  ;  or 


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in  the  opposite  sequence.  The  movement  is  a  continuous  one,  and 
must  be  made  in  a  regular  and  steady  manner.  The  face  retains 
its  direction  towards  the  front,  upwards,  etc. 

By  the  movements  of  the  head  the  muscles  of  the  throat  and 
neck  are  exercised  and  invigorated.  These  movements  are  there- 
fore appropriate  in  cases  of  paralysis1  and  weakness  of  these  mus- 
cles ;  also  for  remedying  habitually  wrong  positions  of  the  head, 
especially  for  holding  the  head  on  one  side.  In  these  latter  cases 
bending  movements  towards  the  opposite  side  only  should  be  used. 
The  movements  of  the  head  also  render  the  joints  of  the  verte- 
brae of  the  neck  more  supple. 


II,  EXERCISES  FOE  THE  TRUNK, 

All  movements  of  the  trunk  are  to  be  made  slowly  and  evenly. 

4.  Trunk  Torsion. 

In  the  position  for  this  the  feet  touch,  the 
hands  are  placed  on  the  hips,  or  held  horizon- 
tally with  arms  outstretched. 

The  upper  part  of  the  body  is  twisted  al- 
ternately to  the  left  and  to  the  right  as  far  as 
possible  around  the  vertical  axis ;  the  head 
follows  the  movement,  without,  however, 
twisting  it  independently.  The  feet  remain 
firmly  planted  with  the  whole  of  the  soles  on 
the  floor,  and  the  legs  remain  rigid  (Fig.  3). 

This  movement  affects  the  side  muscles  of 
the  abdomen  and  the  muscles  of  the  hips,  and 
produces  in  them  an  invigoration  which  is 
useful  in  cases  of  their  weakness  or  paralysis. 
It  also  promotes  the  circulation  in  the  vessels  and  activity  in  the 

1  By  paralysis  of  motion  those  conditions  are  meant  in  which  the  capacity  for 
exciting  the  voluntary  muscles  through  the  influence  of  the  will  has  disappeared 
or  become  weakened. 

Paralysis  may  be  complete  (total  paralysis)  or  incomplete  (partial  paralysis). 
In  the  latter  a  limited  use  of  the  members  affected  is  still  possible.  Active  gym- 
nastics can  become  of  use  only  in  partial  paralysis.  In  total  paralysis  they 
cannot  be  applied. 


Fig-  3- 


EXERCISES  FOR   THE   TRUNK.  I/ 

organs  of  the  abdomen,  by  means  of  the  varied  tension  of  the  ab- 
dominal walls  and  the  coincident  change  in  the  relative  position  of 
the  intestines. 

5.  Trunk  Bending  forward  and  backward. 

The  hands  are  placed  on  the  hips,  with  the  legs  perfectly  rigid. 
First  the  head  is  bent  forward  and  backward,  then  the  trunk  is 
moved  quietly  and  evenly  in  the  same  directions,  so  that  the  whole 
vertebral  column  participates  in  the  action,  with  the  angle  formed 
at  the  hip  joint  (Fig.  4). 


Fig.  4. 


The  shoulders  should  not  be  moved  out  of  their  position  ;  the 
backward  movement  must  not  be  exaggerated,  nor  the  backward 
bend  be  long  maintained. 

The  stretching  should  also  be  done  slowly. 

The  forward  bend  is  produced  by  the  muscles  of  the  abdomen 
(especially  the  straight  abdominal  muscles)  and  the  muscles  lying  in 
the  pelvis  (those  of  the  loins  and  that  attached  to  the  inner  side  of 
the  hip  bone).  The  backward  bend  is  produced  through  the  exten- 
sor muscles  of  the  back  and  the  muscles  of  the  vessels. 

The  forward  and  backward  bends,  especially  when  done  alter- 
nately, promote  the  movements  of  the  secretions  in  the  vessels  of 
the  abdomen,  as  well  as  the  movements  of  the  contents  of  the 
bowels.  The  exercise  is,  therefore,  useful  in  cases  of  stagnation  in 


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HOME  GYMNASTICS. 


the  vessels  of  the  abdomen  (hemorrhoids),  or  of  sluggishness  in 
the  evacuations  of  the  bowels. 

The  backward  bend  in  itself  invigorates  the  dorsal  muscles,  and 
should  be  practised  in  cases  of  weakness  and  paralysis. 

6.  Trunk  Bending  sideways. 

The  hands  rest  on  the  hips.     The  head  is  bent  sideways  to  the 
right  and  to  the  left ;   then  the  trunk  follows  in  the  same  direction 

as  far  as  possible  without  lifting  the  oppo- 
site foot  (Fig.  5).  Twisting  the  head  and 
change  in  the  relative  position  of  the  shoul- 
ders or  of  the  hips  must  be  avoided. 

This  exercise  is  accomplished  through 
the  side  and  back  muscles  of  the  abdomen, 
the  dorsal  muscles,  the  intercostal  muscles, 
and  the  muscles  of  the  lower  ribs.  It  pro- 
motes the  activity  of  the  internal  organs 
of  the  abdomen,  especially  of  the  liver, 
which  is  on  the  right,  and  of  the  spleen, 
which  is  on  the  left,  of  the  cavity  of  the 
abdomen,  just  below  the  diaphragm.  The 
exercise  further  acts  favorably  in  cases  of 
stagnation  in  the  vessels  of  the  abdomen, 
and  may  be  used  with  success  in  cases  of 
lateral  curvature  of  the  spine.  In  the  latter 
cases  the  bending  must  be  to  one  side  only,  to- 
ward the  convexity  of  the  curvature. 

7.  Trunk  Bending  from  a  Position  of  Tor- 

sion. 

After  taking  the  Position  at  Start,  advance 
either  foot  one  pace  diagonally,  in  the  direction 
in  which  that  foot  points  ;  then  turn  the  trunk 
to  the  left  or  right. 

Next  follows  a  bending  of  the  trunk  forward 


Fig-  5- 


Fig.  6. 


and  backward  in  the  direction  of  the  foot  put  forward  (Fig.  6).     The 
legs  remain  rigid. 


EXERCISES  FOR   THE   TRUNK.  19 

The  bending  of  the  trunk  from  the  Position  of  Torsion  may  also 
be  done  in  the  Position  at  Start. 

This  exercise  has  a  heightened  effect  similar  to  that  in  which  the 
trunk  is  bent  forward  and  backward  without  torsion  from  the  Posi- 
tion at  Start  (Exercise  5).  Its  effects  also  resemble  those  of  the 
exercise  in  which  the  trunk  is  twisted  (Exercise  4). 

8.  Trunk  Rotation. 

The  trunk  is  bent  forward,  and  then,  without  straightening  it 
again,  sideways  to  the  left,  then  backward,  then  sideways  to  the  right, 
or  in  reverse  order,  and  with  a  quiet  movement,  then  again  forward, 
and  so  on. 

In  this  manner  the  longitudinal  axis  of  the  trunk  describes  the 
surface  of  a  cone,  the  apex  of  which  is  at  the  lower  part  of  the  verte- 
bral column. 

4.  Not  till  the  end  of  the  exercise  does  the  trunk  again  return  to  an 
erect  position.  Turning  the  trunk  in  any  way  around  the  longitudi- 
nal axis  should  be  avoided. 

In  Trunk  Rotation  numerous  muscles  (all  the  muscles  of  the 
bowels  and  many  of  the  back  and  hips)  are  successively  in  play. 
As  compared  with  Trunk  Torsion  (Exercise  4)  this  exercise  produces 
a  more  effectual  tension  and  stretching  of  the  walls  of  the  abdomen, 
because  it  accomplishes  a  more  thorough  change  ;  and  for  that  reason 
it  produces  a  more  efficient  moving  about  of  the  intestines.  The 
exercise  vigorously  excites  the  activity  of  all  abdominal  organs, 
and  is  extremely  useful  in  cases  of  stagnation  in  the  vessels  of  the 
abdomen,  and  constipation.  In  the  latter,  it  may  have  an  immedi- 
ate effect  if  the  rotation,  and  with  it  the  pressure  on  the  intestines, 
takes  place  in  only  one  direction  (viz.,  forward,  to  the  right,  back- 
ward, to  the  left,  and  so  on),  following  the  course  of  the  large  intes- 
tine, and  in  such  a  manner  as  to  correspond  with  the  continuous 
forwarding  of  its  contents  ;  if,  moreover,  the  transitions  from  the  for- 
ward movement  to  the  right  and  from  the  backward  movement  to 
the  left  are  made  in  a  particularly  vigorous  manner. 

This  exercise  is  useful  also  in  cases  of  weakness  and  paralysis  of 
the  special  muscles  which  come  into  play. 


20  HOME   GYMNASTICS. 


Ill,  EXERCISES  FOR  THE  ARMS  AND  HANDS, 

With  the  exception  of  the  exercises  for  the  shoulders  and  those 
for  the  fingers,  the  exercises  for  the  arms  as  indicated  in  some  fig- 
ures may  be  performed  also  with  dumb-bells. 

The  following  terms  apply  to  the  various  positions  described 
below :  — 

Spoke  Position  (of  both  arms  and  hands).  In  this  the  arms  are 
held  horizontally  forward  and  stretched,  with  the  thumbs  upper- 
most. 

Ell  Position.  In  this  the  arm  is  turned  so  as  to  bring  the  little 
finger  upward. 

Raised  Position.     This  brings  the  back  of  the  hand  upward. 

Ridge  Position.    This  brings  the  inner  surface  of  the  hand  upward. 

The  same  terms  are  also  used  for  the  positions  of  the  arms  and 
hands  when,  without  any  further  turning,  in  the  positions  above 
described,  the  arms  are  either  raised  or  lowered.  Accordingly,  in 
Spoke  Position,  when  the  arms  are  raised  to  the  vertical,  the  thumb 
is  put  towards  the  back,  and  when  the  arms  are  dropped  by  the 
side  it  is  towards  the  front,  and  so  on.1 

9.  Shoulder  Raising. 

With  arms  dropped  by  the  side,  the  shoulders  are  raised  slowly 
but  strongly  as  high  as  possible  and  lowered  slowly. 

This  may  be  done  either  with  both  shoulders  simultaneously,  or 
with  the  left  and  right  shoulders  alternately. 

The  movement  is  produced  by  the  muscles  which  raise  the  shoul- 
ders ;  but  it  also  causes  the  upper  ribs  to  be  lifted  so  that  the 
upper  portion  of  the  cavity  of  the  chest  is  enlarged.  Therefore  this 
movement  is  useful  for  promoting  activity  of  respiration  in  the 
apices  of  the  lungs,  which  generally  become  diseased  first  in  cases 
of  incipient  tubercles  in  the  lungs  (catarrh  of  the  apices  of  the 
lungs).  It  is  also  effectual  in  cases  of  weakness  and  paralysis  of 
the  lifting  muscles  of  the  shoulders. 

In  cases  of  so-called  high  shoulder,  consequent  upon  paralysis  of 

1  In  each  of  the  subsequent  exercises  in  which  the  position  of  the  hand  is  of 
importance,  this  position  is  again  described. 


EXERCISES  FOR  THE  ARMS  AND  HANDS. 


21 


one  side  or  lateral  curvature  of  the  spine,  the  exercise  should  be 
taken  only  on  one  side  and  with  the  lower  shoulder. 

10.  Shoulder  Movement  forward  and  backward. 

The  hands  rest  on  the  hips.  Both  shoulders  are  first  moved  for- 
ward evenly  and  then  drawn  backward  vigorously.  The  elbows, 
simultaneously  with  the  shoulders,  are  moved  forward  and  backward 
as  far  as  possible. 

The  upper  part  of  the  body  and  the  head  must  not  lose  their  up- 
right position.  Simultaneously  with  the  backward  movement  of  the 
shoulders  there  should  be  inspiration,  and  with  the  forward  move- 
ment, expiration. 

The  backward  movement  is  the  more  important  part  of  this  exer- 
cise.1 It  is  done  by  means  of  the  back  muscles  of  the  shoulders 
and  by  some  dorsal  muscles  (the  rhomboidal  muscles),  and  these  it 
strengthens.  For  this  reason  it  is  of  great  use  in  cases  of  their 
weakness  or  paralysis,  which  are  indicated  by  a  stooping  carriage, 
bent  back,  and  protruding  shoulder  blades.  Moreover,  the  chest  is 
expanded  and  respiration  is 
stimulated  by  the  action  of 
drawing  the  shoulders  back. 
Therefore  the  exercise  may  / 
be  recommended  in  cases  of  / 
difficulties  in  breathing  (asth-  I 

ma).  \ 

\ 

11.  Arm  Raising  sideways.    \ 

\ 
The  arms  stretched  at  full          \. 

length  are  raised  laterally  from 
the  side,  quietly  and  steadily, 
till  they  reach  a  vertical  po- 
sition (Fig.  7).  The  fingers 
are  together  and  stretched  ; 
the  back  of  the  hands  during 
the  first  part  of  the  move- 
ment, while  the  arms  are 


S 


Fig.  7- 


1  The  backward  movement  is  more  effectual  if  it  follows  the  forward  move- 
ment, and  is  not  taken,  as  to  the  shoulders,  from  the  Position  at  Start. 


22 


HOME  GYMNASTICS. 


hanging  down,  are  first  turned  outward;  then  upward,  while  the 
arms  are  level ;  and  finally  inward  (toward  each  other),  after  the 
arms  have  been  lifted  to  their  full  height.  Then  the  arms  are  low- 
ered sideways,  which  must  be  done  slowly  and  with  tense  muscles. 

The  movement  is  produced  by  the  muscles  of  the  shoulder  and 
the  dorsal  muscles.  The  deltoid  muscles,  covering  the  shoulders, 
are  specially  active  in  it.  The  exercise  causes  an  expansion  of  the 
chest  and  stimulates  respiration.  It  is  therefore  especially  to 
be  recommended  in  asthmatic  troubles,  as  well  as  in  cases  of .  de- 
fective development  of  the  chest  and  the  organs  of  respiration 
(weak  chest). 

12.  Arm  Raising  forward. 

The  arms  are  raised  forward  slowly  and  evenly,  first  to  a  horizontal 
and  then  to  a  vertical  position,  and  are  then  lowered  again.  The 
inner  surfaces  of  the  hands  are  turned  towards  each  other. 

The  exercise  is  performed  by  the  lifting  muscles  of  the  arm,  and 
invigorates  the  muscles  in  play.  It  also  enlarges  the  chest,  es- 
pecially in  its  upper  part.  It  can  be  applied,  therefore,  in  cases 
similar  to  those  named  in  the  previous  exercise. 

13.  Arm  Swinging  sideways. 

This  corresponds  with  Exercise  No.  u,  but  it  must  be  taken 
rapidly  and  with  vigor.  When  the  verti- 
cal position  is  reached,  the  arms  retain  it 
for  a  moment ;  then  they  are  swung  side- 
ways and  downward. 

The  effect  of  this  exercise  is  similar  to 
that  of  Arm  Raising  sideways  (Exercise 
1 1),  but  the  effect  of  the  latter  is  somewhat 
milder. 

14.  Arm  Swinging  backward  and  for- 
ward. 

The  hands  are  closed  into  fists ;  the  arms 
are  swung  forward  into  a  horizontal  posi- 
tion, and  then  back  as  far  as  possible  with- 
Fig.  8.  out  moving  the  trunk  forward  (Fig.  8). 


EXERCISES  FOR   THE  ARMS  AND  HANDS.  2$ 

This  movement  is  produced  by  means  of  the  muscles  of  the 
shoulders,  arms,  chest,  and  back.  It  has  a  generally  stimulating 
effect,  quickens  the  circulation,  and  strongly  stimulates  respira- 
tion •  it  therefore  warms  and  animates  the  body.  In  cases  of  nerv- 
ous troubles,  especially  in  the  abdominal  organs,  its  effect  is  useful. 

15.  Arm  Spreading. 

First  raise  the  arms  forward  into  a  horizontal  position.  Starting 
from  this,  the  arms  are  moved  outward  and  backward,  then  -again 
forward,  without  being  lowered,  till  the  original  position  is  again 
reached,  or  till  the  hands  touch,  or  till  the  outstretched  arms  are 
crossed. 

This  exercise  must  be  taken  slowly  and  evenly  by  weak-chested 
persons,  and  by  strong  persons  rapidly  and  vigorously. 

The  spread  of  the  arms  is  produced  by  the  dorsal  muscles ; 
the  forward  movement,  by  those  of  the  chest.  The  exercise  enlarges 
the  chest  and  invigorates  the  muscles  surrounding  it.  Therefore 
it  can  be  highly  recommended  as  a  means  of  promoting  activity 
of  respiration,  in  the  cases  named  in  Exercises  i£>  and  1 1,  also  as 
a  means  for  the  improvement  of  a  faulty  formation  of  the  chest 
(chicken  breast). 

16.  Arm  Rotation. 

The  arms  are  raised  side-  : 
ways.  The  tips  of  the  \ 
fingers  then,  by  a  moder- 
ately rapid  motion,  describe 
a  circle,  the  central  point 
of  which  is  even  with  the 
height  of  the  shoulders. 
The  arms  thus  describe 
the  surface  of  a  cone,  the 
apex  of  which  is  in  the 
joint  of  the  shoulder.  The 
backs  of  the  hands  remain 
turned  upward  (Fig.  9). 

Care  should  be  taken  that  the  circle  be  complete  in  the  backward 
motion. 


Fig.  9. 


24  HOME  GYMNASTICS. 

The  rotation  should  begin  sometimes  backward  (circle  backward) 
and  as  often  forward  (circle  forward). 

17.  The  Mill. 

The  Mill,  or  Arm  Rotation  in  large  circles,  is  performed  in  a 
continuous  motion,  backward  as  well  as  forward. 

a.  With  both  arms  simultaneously. 

b.  With  one  arm. 

The  Mill  backward  with  both  arms  (Figs.  10  and  1 1)  begins  with 


Fig.  10. 


Fig.  ii. 


arms  hanging  down  and  extended ;  they  are  then  raised  forward  till 
they  reach  a  vertical  position.  During  this  action  the  rims  of  the 
thumbs  are  first  pointed  upwards.  When  they  have  reached  the 
position  b  (cf.  Fig.  10)  the  hands  are  turned  so  as  to  cause  the  little 
fingers  to  point  backward.  Then  the  arms  are  lowered  backward  in 
as  large  circles  as  possible.  At  c  (Fig.  10),  the  backs  of  the  hands 
are  upward  (cf.  also  Fig.  1 1),  and  as  soon  as  the  arms  have  again 
reached  a,  they  are  again  pointed  outward  as  in  the  beginning. 

In  the  Mill  forward  the  arms  are  first  raised  backward  ;  then  fol- 
lows the  rotation  in  a  corresponding  manner. 

The  Mill  backward  and  forward  with  one  arm  is  performed  with 
the  same  turns  of  the  hand  as  the  Mill  with  both  arms. 


EXERCISES  FOR   THE  ARMS  AND  HANDS. 


Arm  Rotation  in  small  circles  as  well  as  in  large  is  produced 
by  a  large  number  of  muscles  of  the  shoulder,  the  chest,  and  the 
back,  and  puts  these  into  great  activity.  The  rotation  in  small  cir- 
cles is  the  easier  exercise  of  the  two,  and  has  a  milder  effect ;  it  may 
be  performed  as  an  introduction  to  the  Mill  and  as  an  exercise  pre- 
paratory for  it.  Both  exercises,  especially  the  Mill,  bring  about  free- 
dom of  motion  in  the  joints  of  the  shoulders,  an  invigoration  of 
the  muscles  surrounding  the  chest,  an  expansion  of  the  chest, 
and  an  improvement  in  the  activity  of  respiration.  The  Mill  with 
one  arm  is  easier  to  do  than  that  with  both ;  the  former  primarily 
brings  about  a  freedom  of  motion  in  the  shoulder-joints  while  the 
latter  has  a  marked  influence  on  expansion  of  the  chest,  and  much 
invigorates  the  movements  pertaining  to  respiration. 

Arm  Rotation,  especially  in  large  circles,  is  therefore  of  great 
benefit  in  diseases  of  the  organs  of  respiration  (asthma  and  in- 
cipient tubercles),  also  in  cases  of  relaxed  and  bent  carriage,  of 
faulty  formation  of  the  chest,  and  of  lateral  curvature  of  the 
spine. 


18.  Arm  Bending  and  Stretching. 

The  forearms  are  drawn 
toward  the  upper  arms,  which 
remain  in  their  vertical  posi- 
tion ;  the  hands  bend  in  the 
same  direction,  so  that  the 
tips  of  the  fingers  touch  the 
shoulders  in  front. 

From  this  bent  position  the 
arms  are  vigorously  stretched 
upward,  forward,  sideways, 
backward,  and  downward 
(Fig.  12).  The  fingers  remain 
together  and  extended ;  the 
hands  are  in  the  same  posi- 
tion as  the  arms. 

In  the  lateral  stretch  the 
inner  surfaces  of  the  hands 


Fig.   12. 


26 


HOME  GYMNASTICS. 


are  downwards ;  in  the  upward,  forward,  and  backward  stretches, 
the  surfaces  of  the  hand  are  turned  towards  each  other,  and  kept 
as  far  apart  as  the  shoulders  are. 

In  the  backward  stretch  no  bending  of  the  trunk  must  take  place. 
These  exercises  may  also  be  taken  with  either  arm  alone  ;  again, 
alternately,  and  in  such  a  way  that  one  arm  passes  into  the  bent 
position,  while  the  other  is  being  extended ;  and,  finally,  simulta- 
neously in  different  directions.  Thus,  for  instance,  one  arm  is 
stretched  upward  while  the  other  is  stretched  sideways,  or  one  arm 
is  stretched  forward  while  the  other  is  stretched  backward.  In  the 
latter  case,  care  will  have  to  be  taken  that  there  be  no  torsion  of 
the  trunk,  and  no  displacement  of  the  shoulders. 

The  bending  and  stretching  movements  of  the  arm  have  an 
invigorating  effect  on  almost  all  the  muscles  of  the  arm,  and  on 
those  muscles  which  start  from  the  trunk  and  are  attached  to  the 
arm.  They  render  the  shoulder  and  elbow  joints  limber,  and 
promote  respiration.  If  the  movement  is  carried  out  with  the 
energy  and  precision  of  muscular  impulse  which  a  correct  perform- 
ance of  the  exercise  demands,  it  also  stimulates  the  development 
of  a  strong  and  active  will-power,  and  results  in  an  increased 
control  of  the  move- 
ments of  the  body  gen- 
erally. Finally,  it  pro- 
duces a  general  excite- 
ment of  the  organism. 

19.  Arm  Stretching 
backward  and  down- 
ward. 

The  hands  are  first 
folded  on  the  back,  with 
their  inner  surfaces  back- 
wards (Fig.  13).  Then 
the  arms  are  stretched 
Fig.  13-  downward,  slowly,  but  Fig.  14. 

vigorously,  and  in  so  do- 
ing the  shoulders  are  drawn  downward  and  backward  (Fig.   14). 


EXERCISES  FOR   THE  ARMS  AND  HANDS.  27 

In  the  process  of  stretching  the  arms,  the  inner  surfaces  of  the 
hands  finally  touch  each  other,  and  at  the  same  time  the  breath 
should  be  expelled. 

The  muscular  activity  induced  by  this  exercise  and  its  other  effects 
are  similar  to  those  referred  to  in  Exercise  10  (Shoulder  Forward 
and  Back).  The  exercise  is,  therefore,  highly  to  be  recommended 
in  cases  of  crooked  back,  protruding  shoulder-blades,  or  relaxed 
carriage,  and  for  promoting  activity  of  respiration  (in  asthma). 
In  cases  of  lateral  curvature  of  the  spine  it  is  also  useful. 

20.  Arm  Thrusting. 

Preparatory  to  the  thrust,  the  forearms  are  lifted  to  a  horizontal 
position,  and  the  elbows  are  drawn  so  far  back  that  the  wrists  come 
into  line  with  the  surface  of  the  chest  (compare  Fig.  50).  The 
hands  are  closed  into  fists.  The  shoulders  should  not  be  lifted. 

In  this  position  the  fists  are  thrust  forward,  sideways,  upward, 
or  downward,  in  a  straight  line,  by  stretching  the  arms  quickly 
and  vigorously,  in  a  similar  manner  to  that  shown  in  Fig.  18. 

The  fists  should  be  bent 
outward  in  the  lateral  thrust, 
and  upward  in  the  upward 
thrust.  In  both  cases  this 
should  be  done  just  before 
giving  the  actual  thrust. 

In  order  to  do  the  thrust- 
ing downward  very  energeti- 
cally, the  elbows  should  first 
be  lifted  upward  (Fig.  15); 
then  the  thrust  follows. 

Arm  Thrusting,  like  Arm 
Stretching      (Exercise     18), 
may  also  be  done  with  one 
arm  alone,  or  with  both  arms   alternately  (Fig.   16)    or  simulta- 
neously, and  in  various  directions. 

The  alternate  thrusting  downward,  with  trunk  bent  forward  and 
legs  spread  laterally  (straddling),  is  called  Stamping. 

The  effect  of  Arm  Thrusting  is  much  the  same  as  that  of  Arm 


Fig.  15. 


Fig.  1 6. 


28 


HOME  GYMNASTICS. 


Bending  and  Stretching.  As  regards  the  general  excitement  of 
the  organism,  its  effect  is,  however,  greater  than  that  obtained  by 
the  other  exercise,  because  of  the  concussion  of  the  body  incident  to 
the  thrust.  Stamping,  moreover,  promotes,  in  an  excellent  manner, 
the  activity  of  the  abdominal  organs. 

21.  Hand  Friction. 

The  arms  should  be  raised  in  front,  and  the  surfaces  of  the  hands 
pressed  against  each  other.  Then  they  are  rubbed  together,  while 
first  one  arm,  then  the  other,  is  slightly  bent  and  straightened  alter- 
nately. 

The  exercise  affects  nearly  all  the  muscles  of  the  arm,  espe- 
cially its  bending  muscles.  Its  action  excites  the  organism  gener- 
ally, warms  the  hands,  and  removes  any  excess  of  blood  in  the 
head  and  chest. 

22.  Beating  with  the  Forearm  in  Raised  Position. 

The  arms  are  raised  sideways  into  a  horizontal  position  (the  backs 

of  the  hands  upwards, 
therefore  in  the  Raised  Po- 
sition), the  forearms  being 
bent  forward  till  the  ends 
of  the  fingers  touch  (Fig. 
17).  Then  the  arms  are 
moved  backward,  on  a 
level  with  each  other,  to  a 
horizontal  position.  This 
should  be  done  at  full 
stretch,  and  as  far  back- 
ward as  possible,  either 
slowly  or  with  a  swinging 
motion. 

This   exercise    may   be 
performed  with  both  arms 

simultaneously  (Fig.  17),  or  alternately  (Fig.  18) ;  also  with  hands 

closed  into  fists. 

Besides  the  bending  and  stretching  muscles  of  the  arms,  these 


Fig.  17. 


EXERCISES  FOR   THE  ARMS  AND  HANDS. 


29 


» 


exercises  bring  into  activity  the  front  muscles  of  the  chest,  the  back 
muscles  of  the  shoulders,  and 
some  dorsal  muscles  attached  to 
the  shoulder  blade.  They  render 
the  elbow-joints  limber,  and  their 
effect  corresponds  in  other  re- 
spects with  the  general  results  of 
Arm  Spreading.  The  action  of 
the  simultaneous  beating  with 
the  forearm  produces  an  expan- 
sion of  the  chest  which  results 
especially  in  an  improvement  of 
any  defects  of  its  formation, 
and  in  an  increased  activity  of 
respiration.  Fig.  18. 

i/* 
23.  Beating  with  the  Forearm  in  Ridge  Position. 

This  resembles  the  previous  exercise,  but  the  arms,  which  are  lifted 

sideways,  are  turned  so  as  to  bring 
the  inner  surfaces  of  the  hands  up- 
ward (Ridge  Position).  Together 
with  the  forearms,  the  hands  and 
fingers  are  bent  till  the  ends  of 
the  fingers  touch  the  shoulders. 

The  forearms  are  swung  in  a 
vertical  plane,  parallel  with  each 
other,  while  the  upper  arms  retain 
their  horizontal  position. 

This  exercise  also  is  performed 
with  both  arms,  either  simulta- 
neously or  alternately  (Fig.  19), 
and  also  with  the  closed  fist. 

Its  action  is  invigorating  to  the 
muscles  of  the  arms,  especially  to 
their  stretching  muscles,  and  limbers  the  elbow-joints.  The  general 
effect  is  the  same  as  that  of  Arm  Bending  and  Stretching. 


Fig.  19. 


30  HOME  GYMNASTICS. 

24.  Hashing  Movement. 

The  forearms  are  raised  forward  into  a  horizontal  position,  with 
the  hands  closed  into  fists,  and  the  sides  of  the  thumbs  directed  up- 
ward. 

In  this  position  the  forearms  are  swung  vigorously  upward  and 
downward,  but  not  with  full  bending  or  stretching  of  the  arms. 

The  movement  reminds  one  of  the  hashing  of  meat.  It  may  be 
done  simultaneously  with  both  arms,  or  alternately ;  that  is,  in 
such  a  manner  that  either  both  the  forearms  are  lifted  simulta- 
neously above  the  horizontal  position  and  then  lowered  simultane- 
ously, or  that  one  arm  is  lifted,  while  the  other  is  lowered. 

The  action  of  this  exercise  is  invigorating  to  the  bending  and. 
stretching  muscles  of  the  arm,  and  strongly  excites  the  organism 
in  general. 

25.  Chopping  Movement. 

Beginning  with  outstretched  arms,  the  fists  are  placed  near  the 
shoulder  in  every  one  of  the  various  strokes  ;  then  the  stroke  is 
given  by  a  vigorous  stretch  of  the  arm  while  the  fist  leaves  the 
shoulder  in  a  circular  line.  The  middle  knuckles  move  in  the  di- 
rection of  the  plane  of  the  stroke. 

a.  Spoke  Stroke. 

The  right  fist  is  at  first  raised  over  the  right  shoulder  (near  the 
right  ear),  with  thumb  directed  backward.  The  elbow  is  raised  for- 
ward. Then  the  stroke  is  given  forward  and  downward.  The  arm 
when  it  reaches  the  horizontal  direction  is  already  fully  extended, 
and  in  that  position  it  is  then  swung  backward  close  by  the  upper 
part  of  the  thigh. 

b.  Raised  Stroke.1 

The  right  fist  is  raised  over  the  left  shoulder  (near  the  left  ear), 
and  the  stroke  is  given  diagonally  downward  towards  the  right  side. 
The  backs  of  the  hands  remain  upward. 

1  Technically  called  High  Raised  Stroke,  in  contradistinction  from  the  Hori- 
zontal Raised  Stroke,  executed  at  shoulder  height,  and  from  the  Deep  Raised 
Stroke,  which  is  given  diagonally  from  below  upward. 


EXERCISES  FOR   THE  ARMS  AND  HANDS.  31 

c.    Ridge  Stroke.1 

The  right  fist,  as  in  the  Spoke  Stroke,  is  lifted  over  the  right 
shoulder,  but  the  back  of  the  hand  is  pointed  backward ;  the  elbow 
is  pointed  outward  and  somewhat  backward.  The  stroke  is  given 
diagonally  downward,  and  ends  above  the  left  hip. 

In  a  similar  manner  these  strokes  are  given  with  the  left  arm. 

The  effect  of  the  Chopping  Movement  is  like  that  of  Arm  Bend- 
ing and  Stretching  as  well  as  that  of  Arm  Thrusting.  In  energy  it 
equals  the  latter. 

26,  Hand  Bending  and  Stretching. 

The  arms  fully  extended  are  lifted  sideways  or  forward,  the  backs 
of  the  hands  being  turned  up- 
ward.      In  this   position    the 
following  exercises  are  taken : 
*-       a.  Hand  bending  upward 
and  downward. 

The  hands,  with  fingers 
extended  and  together,  or 
clenched,  or  weighted  with 
dumb-bells  (Fig.  20)  are  bent 
upward  as  far  as  possible  in 
the  direction  of  the  backs  of 
the  hands  ;  then  they  are 
extended  in  the  original  posi- 
tion ;  then  bent  downwards, 
and  so  on.  Fig.  20. 

b.  Hand  bending  sideways. 

The  bending  is  alternately  toward  the  thumb  side  and  toward  the 
little  finger  side. 

A  quick  bending  movement  of  the  hands  this  way  and  that,  in 
fact,  becomes  a  swinging  of  the  hands  upward,  downward,  or  side- 
ways. 

27.  Hand  Rotation. 

The  arm  is  held  as  in  the  previous  exercise. 

In  the  rotation  the  hand  describes  the  surface  of  a  cone,  the  apex 
1  Technically  called  High  Raised  Stroke. 


32  HOME  GYMNASTICS. 

of  which  lies  in  the  wrist.  In  this  manner,  with  an  even  and 
constant  movement,  the  action  passes,  for  instance,  from  the  Bend- 
ing Position  upwards  into  the  Bending  Position  sideways,  down- 
wards, sideways  in  the  opposite  direction,  and  so  on. 

Hand  Bending  and  Stretching,  as  well  as  Hand  Rotation,  develop 
the  muscular  system  of  the  forearm,  and  render  the  wrist  supple. 
These  exercises  can  be  successfully  applied  in  cases  of  writer's 
cramp,  and  are  beneficial  in  St.  Vitus-like  twitchings. 

28.  Finger  Bending  and  Stretching. 

The  fingers  are  slowly  but  vigorously  bent  enough  to  form  a  fist, 
and  are  then  again  opened  forcibly. 

29.  Finger  Spreading. 

The  spread  consists  in  holding  the  tips  of  the  fingers  apart  from 
each  other  and  in  the  plane  of  the  surface  of  the  hand. 

After  the  spread  the  extended  fingers  are  brought  together  again, 
or  are  tightly  clenched,  this  latter  action  increasing  in  some  cases 
the  effect  of  the  exercise. 

The  finger  exercises  indicated  are  produced  partly  by  the  muscles 
of  the  forearm  which  bend  and  stretch  the  fingers,  and  partly  by  the 
muscles  of  the  hand.  They  exercise  these  muscles,  and  are  especially 
useful  in  cases  of  writer's  cramp ;  also  in  twitchings  of  the  nature 
of  St.  Vitus'  dance.  After  a  fatiguing  use  of  the  hands  in  writ- 
ing, drawing,  sewing,  etc.,  they  rapidly  refresh  and  reinvigorate 
the  muscles. 

IV,  EXEECISES  FOE  THE  LEQS  AND  FEET, 

30.  Leg  Raising. 

It  may  be  done  as  follows : 

a.  Sideways  (Fig.  21). 

b.  Forward  and  backward  (cf.  Fig.  22). 

c.  Diagonally  forward  and  diagonally  backward. 

From  the  Position  at  Start,  but  with  hands  resting  on  the  hips, 
either  leg,  which  must  be  fully  extended,  is  raised  exactly  in  each  of 
the  directions  named,  as  far  as  possible,  and  without  bending  the 


EXERCISES  FOR    THE  LEGS  AND  FEET. 


33 


body,  which  must  be  kept  erect.     After  remaining  a  little  while  in 
this  raised  position,  the  leg  is  lowered 
again  slowly. 

The  toe,  in  this  exercise,  is  pointed 
downward  and  a  little  outward.  The 
supporting  leg  should  remain  perfectly 
rigid  and  should  not  be  bent.1 

31.  Leg  Spreading. 

Leg  Spreading  and  Leg  Closing  differ 
from  the  preceding  exercise  only  in  that 
the  upward  and  the  downward  move- 
ment of  the  leg  is  taken  with  a  swing. 
Particular  care  must  be  taken  that  in 
this  as  well  as  in  the  following  exercise 
{he  supporting  leg  be  kept  rigid. 


< 


32.  Leg  Swinging. 

a.    Forward    and    back- 
ward (Fig.  22). 
Either  leg  is  swung  ener- 
getically forward,  and  past  the 
other  leg,  and  then  backward 
with  equal  force. 

The  toes  are  pointed  down- 
X  \      ward   and    a    little    outward. 
\  V  They  are  raised  Slightly,  but 
..'•'' \)    only  at   that    moment    when 
the  moving  leg  is  in  the  ver- 
tical position. 

1  If  Leg  Raising  is  done  while  standing,  only  one  leg  can  be  raised.  In  doing 
this  the  leg  which  is  raised  leaves  a  certain  distance  between  it  and  the  other  leg, 
on  which  account  this  exercise  may  also  be  termed  Leg  Spreading.  The  raising 
or  spreading  may  be  as  at  first  (without  swing)  or  rapid  (with  swing).  Generally, 
however,  the  term  "  Leg  Raising  "  is  understood  to  designate  the  slow  movement 
without  swing,  while  "  Leg  Spreading  "  is  understood  to  mean  a  rapid  swinging 
motion.  In  a  position  in  which  the  legs  do  not  support  the  body,  as,  for  instance, 
in  sitting,  lying,  or  hanging  by  the  arms,  both  legs  may  be  raised  simultaneously. 


34  HOME  GYMNASTICS. 

b.  Outward  and  inward  (Fig.  23). 

Either  leg  is   raised   forward   a   little,  then   swung  first  to   the 

left  or  right  laterally  outward, 
and  then,  by  means  of  a  gen- 
tle torsion  of  the  upper  part  of 
the  body,  swung  to  the  right 
or  left  laterally  inward,  thus 
crossing  in  front  the  support- 
ing leg. 

Those  who  find  difficulty  in 
maintaining  the  equilibrium  of 
the  body  while  the  leg  is 
swung  may,  in  the  beginning, 
rest  the  hand  on  the  back  of  a 
chair,  or  on  a  table  ;  but  the  ex- 
ercise is  of  greater  value  when 

Fig.  23. 

performed  without  any  support. 

The  movement  is  more  difficult  when  the  leg  is  swung  in  a  curve 
over  the  back  of  a  chair. 

33.  Leg  Rotation. 

Either  leg  is  lifted  forward,  and  then  the  foot  is  turned  with  an 
even  motion  outward,  and  therefore  to  the  right  or  to  the  left,  then 
backward  and  inward  past  the  supporting  leg,  and  again  to  its  front ; 
or  the  exercise  may  begin  backward,  and  be  then  continued  outward, 
to  the  front,  inward,  and  so  on.  The  moving  leg  thus  describes  the 
surface  of  a  cone,  the  apex  of  which  lies  in  the  hip  joint. 

The  exercises  of  Leg  Raising  (Exercise  30),  Leg  Spreading  (Exer- 
cise 31),  Leg  Swinging  (Exercise  32),  and  Leg  Rotation  (Exercise  33), 
are  performed  by  the  aid  of  numerous  muscles  which  lead  from  the 
pelvis  to  the  upper  thigh.  They  have  an  invigorating  effect  on 
these  muscles,  render  the  hip  joint  more  supple,  remove  excess  of 
blood  from  the  head  and  chest,  and  promote  the  activity  of  the 
organs  of  the  abdomen,  in  cases  of  stagnation.  In  the  last  respect 
Leg  Swinging  is  specially  effectual,  and  it  also  contributes  much 
to  the  general  invigoration  of  the  organism. 


EXERCISES  FOR    THE  LEGS  AND   FEET. 


35 


34.  Leg  Torsion. 

Beginning  with  the  Position  at  Start,  first  the  heels,  then  the 
toes,  are  turned  outward  (by  a  slight  sim- 
ultaneous raising  of  the  heels  or  of  the 
toes  and  balls  of  the  feet),  and  so  on 
alternately.  In  this  manner  a  Straddling 
Position  is  reached  (Fig.  24). 

From  this  Straddling  Position  the  Posi- 
tion at  Start  is  recovered  by  means  of 
adequate  torsion  of  the  legs  alternately 
on  the  heels  and  on  the  toes  and  balls  of 
the  feet. 


35.  Drawing  the  Legs  together. 

This  is  done  :  — 

a.  From  the  Straddling  Position  on 
the  toes  and  balls  of  the  feet  (Toe  Posi- 
tion), by  drawing  the  legs  together  by 


Fig.  24. 

The  legs  should 


short  jerks  alternating  from  the  right  to  the  left, 
be  kept  perfectly  tense. 

The  toes  and  balls  of  the  feet  must  not  leave  the  floor,  but  should 
slide  along  over  it. 

b.  By  a  movement  which  draws  the  legs  together  simultane- 
ously and  evenly  and  with  the  entire  soles  of  the  feet  on  the  floor. 

Exercise  b  is  difficult,  and  is  accomplished  successfully  only  on 
a  smooth  floor.  It  is  much  facilitated  by  leaning  with  the  hands 
more  or  less  heavily  on  a  table  or  anything  similar. 

Exercises  34  and  35  are  performed  by  means  of  muscles  which 
lead  from  the  pelvis  to  the  upper  thigh.  The  contraction  of  the 
legs  is  accomplished  mostly  by  the  muscles  lying  on  the  inner  part 
of  the  thigh,  called  the  adductors ;  but  the  muscles  of  the  calf  also 
participate  in  the  action.  Exercise  34  causes  a  mild  general  stimu- 
lation. Exercise  35  strengthens  the  muscles  called  into  action, 
and  is  therefore  useful  in  cases  of  their  weakness  or  paralysis. 
It  can  also  be  used  with  advantage  in  cases  of  stagnation  of  the 
organs  of  the  abdomen. 


HOME  GYMNASTICS. 


36.  Little  Knee  Bend. 

The  Little  or  Half  Knee  Bend  begins  with  the  Position  at  Start, 
except  that  the  hands  should  be  placed  on  the 
hips.  The  upper  portion  of  the  body  retains 
unchanged  its  vertical  position.  Both  knees 
are  then  bent  quietly  and  evenly  in  the  direc- 
tion of  the  feet,  together  with  a  simultaneous 
and  gradual  raising  of  the  heels  into  a  position 
which  rests  the  body  on  the  toes  (Fig.  25),  till 
the  thigh  and  leg  form  a  right  angle. 

After  staying  a  short  time  in  this  position 
the  knees  are  straightened  and  the  heels  low- 
ered gently. 

A  bending  and  straightening  of  the  knee,  one 
movement  immediately  following  the  other,  is 
called  Knee  Balancing. 

Instead  of  placing  the  hands  on  the  hips,  the  arms  may  be  raised 
to  a  horizontal  position,  either  forward  or  side- 
ways, or  up  to  a  vertical  position ;  or  an  Arm 
Raising  Position  may  be  taken  combined  with 
Knee  Bending. 

If  the  exercise  is  taken  in  the  position  called 
Feet  Touching,  the  knees  when  close  together 
are  also  bent  forward  in  the  direction  of  the 
feet. 

37.  Deep  Knee  Bend. 

The  Deep  Knee  Bend  (Fig.  26)  is  similar  to 
the  preceding  one,  but  the  bend  should  be  as 
low  as  possible,  till  the  seat  almost  touches  the 
heels. 

The  upper  part  of  the  body  should  not  incline  p. 

towards  the  front,  but  on  the  contrary  should  be 
held  in  the  vertical  position  from  beginning  to  end.     The  small  of 
the  back  is  drawn  in ;  the  heels  are  raised  as  high  as  possible,  and 
must  remain  together. 


EXERCISES  FOR   THE  LEGS  AND  FEET. 


37 


38.  Alternate  Knee  Bend. 

a.  In  a  Pace  Position  forward  (Fig.  27). 

Beginning  with  the  Position  at  Start,  the  right  foot  is  put  for- 
ward about  twenty-four  inches  either  directly  or  diagonally,  taking 
a  Pace  Position  on  the  right ;  then  the  left 
or  hindmost  knee  is  bent.  The  weight  of 
the  body  rests  on  the  hindmost  foot ;  the 
forward  leg  remains  entirely  rigid,  and  the 
trunk  remains  vertical. 

Then  the  left  knee  is  straightened  with 
a  forward  inclination  of  the  body,  and  the 
right  or  forward  knee  is  bent.  The  weight 
of  the  body  now  rests  on  the  forward  foot, 
the  heel  of  which  may  also  be  raised.  The 
'trunk  and  the  hindmost  leg  are  now  in 
the  same  line. 

In  a  similar  manner  a  Pace  Position  on 
"  the  left  is  then  taken. 

b.  In  a  Straddling  Position. 

From  the  Position  at  Start,  by  placing  the  right  and  the  left  foot 
sideways,  the  Straddling  Position  is  reached  (cf.  Fig.  24). 

Now  the  left  leg  is  bent,  while  the  right  leg  remains  rigid ;  then 
vice  versa.  The  upper  part  of  the  body  follows  the  movement  by  a 
lateral  turn  of  the  pelvis  (the  hips),  but  without  leaving  the  vertical 
position.  The  weight  of  the  body  therefore  rests  on  the  bent  leg. 

In  the  various  forms  of  Knee  Bending  and  Stretching,  the  bend- 
ing muscles,  but  chiefly  the  stretching  muscles  of  the  legs,  are 
called  into  activity.  Exercises  36  and  37,  chiefly  the  latter,  also 
affect  largely  the  dorsal  muscles.  All  these  exercises  have  for  these 
reasons  a  beneficial  effect  in  cases  of  weakness  or  paralysis  of  the 
lower  limbs.  Exercises  36  and  37  also  have  such  an  effect  in  cases 
of  weakness  or  paralysis  of  the  dorsal  muscles,  bad  carriage,  or 
deformities  of  the  spine. 

39.  Knee  Raising  forward,  and  Leg  Stretching. 

The  knee  is  raised  so  high  that  the  thigh  is  at  least  in  a  horizontal 


38 


HOME   GYMNASTICS. 


Fig.  28. 


position,  while  the  trunk  is  held  upright.     The  lower  leg  hangs  ver- 
tically down,  with  the  foot  bent  slightly  upward  (Fig.  28). 

In  this  position  the  whole  leg  is  quietly 
but  vigorously  extended,  and  with  it  the 
foot  also.  The  thigh  should  not  be  low- 
ered enough  to  make  the  full  extension  of 
the  leg  impossible.  The  supporting  leg 
should  continue  rigid  during  the  exercise. 
The  act  of  raising  the  thigh  is  exciting 
to  the  circulation  of  the  blood  in  the  or- 
gans of  the  cavity  of  the  pelvis,  and  to 
the  peristaltic  action  of  the  lower  parts 
of  the  intestines.  This  part  of  the  exer- 
cise is  therefore  useful  in  cases  of  hem- 
orrhoids or  of  hardness  of  the  abdo- 
men. The  entire  movement  calls  into 
activity  numerous  stretching  and  bending 
muscles  of  the  legs,  and  may  for  this  reason  be  recommended  also 
for  the  invigoration  of  the  muscles  of  the  legs ;  finally,  it  serves 
to  render  the  joints  of  the  knee  and  of  the  hip  more  supple. 


40.  Raising  the  Lower  Leg. 

The  left  or  right  lower  leg  is  raised  back- 
ward by  a  movement  of  the  knee-joint 
(Fig.  29),  and  lowered  again  by  straighten- 
ing the  leg  either  slowly  or  with  a  swing. 
In  the  latter  case  the  raising  should,  if  pos- 
sible, be  carried  so  far  that  the  whole  heel 
shall  touch  the  seat. 

The  thigh  of  the  bent  leg  should  main- 
tain a  vertical  position  close  to  the  support- 
ing leg.  In  other  words,  the  knee  should 
not  be  bent  forward. 

This  exercise  renders  the  extensor  and 


Fig.  29. 


flexor  muscles  of  the  lower  leg  active,  and  the  knee-joint  supple. 

41.  Standing  on  the  Toes. 

Starting  from  a  Standing  Position  in  which   the   body  rests  on 


EXERCISES  FOR   THE  LEGS  AND  FEET. 


39 


Fig.  30. 


the  full  soles  (Sole  Position)  the  Toe  Position   is    taken,  and  then 

the   heels  —  and  along  with  them  the  whole 

body  —  are   lifted.      The   body   consequently 

rests  on  the  toes  and  the   balls   of   the  feet 

only  (Fig.  30).     The  heels  should  be  lifted  as 

high  as  possible ;    the  body  should  be  kept 

rigid  and  still. 

The  Toe  Position  may  be  practised  by  be- 
ginning either  with  the  Position  at  Start  or 
that  called  Feet  Touching,  or  with  the  Strad- 
dling Position,  etc. 

A  movement  by  which  the  body  is  lifted 
and  lowered,  in  uninterrupted  alternation,  by 
means  of  a  change  from  the  Toe  Position  to 
the  Sole  Position,  is  called  Foot  Balancing. 

It  is  advisable  to  put  a  light  but  not  close- 
fitting  cushion  on  the  head  (cf.  Fig.  30),  in 
order  to  acquire  the  habit  of  keeping  the  body 

quiet  and  steady  both  in  this  exercise  and  in  all  those  in  which  the 
body  rests  on  a  small  surface  only,  —  including  therefore  those  in 
which  one  leg  only  supports  the  body. 

This  exercise  invigorates  the  muscles  of  the  calf  and  of  the  feet, 
and  strengthens  those  dorsal  muscles  which  keep  the  trunk  and  the 
head  erect.  It  should  therefore  be  practised,  —  especially  with 
some  light  object  laid  on  the  head,  —  for  the  purpose  of  acquiring 
a  good  carriage,  and  also  in  cases  of  deformities  of  the  spinal  col- 
umn.1 

1  As  early  as  1782,  Tissot  mentions,  among  other  means  for  producing  a  good 
carriage  of  the  body,  a  light  object  carried  on  the  head.  He  says  :  "  In  a  nun- 
nery, I  have  seen  still  another  expedient  resorted  to  among  the  boarders  for  im- 
proving a  bent  carriage  of  the  head.  The  lady  superior  made  them  play  all 
manner  of  games,  and  without  allowing  her  motive  to  be  perceived,  she  proposed 
one  in  which  a  round  ball  or  anything  else  which  would  slip  off  easily  was  carried 
on  the  head.  The  object  of  the  game  was,  not  to  allow  the  ball  to  drop  while 
marching,  and  as  is  customary  in  other  games  a  forfeit  was  paid  by  any  young 
lady  who  allowed  it  to  fall.  I  have  been  assured  that  this  expedient  has  in- 
variably been  successful,  because  the  children  have  accustomed  themselves  event- 
ually, in  consequence  of  the  practice  gained  in  the  game,  to  carry  the  head 
erect.  I  am  the  less  surprised  at  this,  when  I  recall  the  fact  that  milkmaids  and 


40  HOME  GYMNASTICS. 

42.  Foot  Bending. 

Beginning  with  the  Position  at  Start,  either  knee  as  in  Exercise 
39,  or  either  leg  extended  as  in  Exercise  30  £,  is  raised  forward, 
and  then  the  same  foot  is  alternately  bent  upward  and  extended 
downward. 

43.  Foot  Torsion. 

In  the  position  of  the  leg  as  in  Exercise  42,  the  toes  are  directed 
alternately  inward  and  outward  ;  the  foot  is  thus  turned  laterally 
inward  and  outward,  in  which  action  the  leg  and  the  thigh  both 
participate. 

44.  Foot  Rotation. 

In  the  position  of  the  leg  as  in  Exercise  42,  the  foot  describes  a 
circle  outward  or  inward,  in  which  the  toe  is  pointed  first  outward, 
then  downward,  then  inward,  lastly  upward,  and  so  on,  or  in  re- 
verse order. 

The  rotation  should  be  as  even  as  possible,  and  therefore  it  must 
be  done  slowly  at  first. 

Exercises  42,  43,  and  44  may  also  be  taken  in  a  sitting  posture. 

The  foot  exercises  practise  the  muscles  of  the  lower  leg  and  of 
the  foot,  render  the  ankle  more  supple,  and  increase  the  circula- 
tion of  the  blood  downward,  thereby  warming  the  feet  and  re- 
moving the  blood  from  the  upper  part  of  the  body. 

others  who  are  accustomed  to  carry  a  weight  on  the  head  almost  invariably  hold 
it  erect.  The  reason  for  this  erect  carriage  is  easily  seen  ;  for  these  people,  in 
order  not  to  let  their  burden  drop,  must  invariably  hold  the  head  exactly  upright. 
The  same  result,  however,  would  not  be  achieved  in  young  people  on  whose  heads 
heavy  burdens  were  put ;  for,  if  the  cervical  vertebrae  were  pressed  down  too 
hard,  they  would  easily  bend  to  one  side,  especially  if  the  object  carried  were  not 
just  in  the  middle."  (Tissot :  Medizinischen  und  chirurgischen  Cymnastik,  p. 
293.  Leipzig:  1782.) 

Notice  should  also  be  taken  of  the  fact  that  it  is  just  a  light  object,  intended  to 
be  balanced  on  the  head  so  as  to  prevent  its  falling  off,  which  calls  out  in  a 
greater  measure  than  a  heavy  object  that  muscular  activity  by  which  the  equilib- 
rium of  the  vertebral  column  and  consequently  that  of  the  head  is  maintained. 
For  a  heavy  object,  by  reason  of  its  own  weight,  of  itself  lies  firmer. 


EXERCISES  FOR   THE  LEGS  AND  FEET.  41 

WALKING,  BUNNING,  JUMPING. 

45.  Spread  Walk,  with  Forward  Stride. 

The  Spread  Walk  is  performed  either  without  change  of  base,  as 
a  so-called  mock  walk,  then  consisting  in  throwing  forward  the  ex- 
tended legs  alternately  ;  or  with  change  of  base.  In  the  course  of 
this  walk  the  legs  are  swung  farther  forward  than  is  necessary  for 
the  completion  of  a  pace.  Before  the  foot  is  put  down,  the  leg  must 
consequently  be  swung  back  somewhat. 

46.  Walk  of  Ascent. 

With  each  step  the  corresponding  knee  is  raised  high  enough  for- 
ward to  bring  the  thigh  in  a  horizontal  line. 

47.  Walk,  Raising  the  Lower  Leg. 

,-  This  is  a  mode  of  walking  in  which  the  lower  leg  is  raised  and 
swung  backward,  if  possible  so  far  that  the  whole  heel  shall  touch 
the  seat  (cf.  Exercise  40). 

The  last  two  modes  of  walking  may  also  be  practised  either  as  a 
mock  walk  (without  change  of  base)  or  as  a  forward  movement. 

48.  Running. 

Running  is  hopping  from  one  foot  to  the  other,  descending,  how- 
ever, only  on  the  toes  and  balls  of  the  feet. 

In  the  descent  the  knees  should  be  slightly  bent. 

The  running  movement  may  take  place  either  with  or  without 
change  of  base. 

a.  With  knees  slightly  raised. 

b.  As  a  Bun  of  Ascent  (cf.  Exercise  46). 

c.  As  a  Spread  Run  (cf.  Exercise  45). 

d.  As  a  Run,  Raising  the  Lower  Leg  (cf.  Exercise  47). 

For  the  run  without  change  of  base,  it  is  advisable  to  rest  the. 
hands  on  the  hips  ;  but  in  the  run  with  change  of  base,  the  fore^ 
arms  should  be  held  horizontal,  while  the  upper  arms  ,hang  treely 
down  ;  the  fists  should  be  tightly  closed. 


42  HOME  GYMNASTICS. 

49.  Jump  with  Heels  Together. 

a.  Without  change  of  base. 

A  rapid  but  slight  bend  of  the  knees,  with  heels  raised,  is  followed 
by  a  vigorous  straightening  of  the  legs,  which  gives  an  upward  spring 
to  the  whole  body.  The  legs  are  together  while  the  body  is  in  the 
air ;  on  reaching  the  floor  the  knees  are  immediately  bent,  and  then 
straightened  with  a  simultaneous  lowering  of  the  heels.  Only  the 
forepart  of  the  feet  (toes  and  balls)  should  touch  the  floor  at  the 
end  of  the  jump.  The  upper  part  of  the  body  remains  upright, 
and  the  heels  are  kept  together  during  the  whole  movement. 

b.  With  change  of  base. 

The  jump  with  change  of  base  forward,  backward,  sideways,  is 
taken  in  the  same  manner  as  that  without  change  of  base,  the  only 
difference  being  that  the  person  lands  about  a  pace  away  from  the 
spot  whence  the  upward  jump  took  place. 

50.  Jump  into  the  Straddling  Position. 

After  jumping  up  from  the  Position  at  Start,  the  legs  are  quickly 
parted  sideways,  so  that  the  descent  ends  in  the  Straddling  Position 
(see  Fig.  24). 

Then  the  jump  upward  is  made  in  the  Straddling  Position,  and 
during  the  descent  the  legs  are  brought  together  and  into  the  Posi- 
tion at  Start. 

51.  Jump  Straddling  in  the  Air. 

After  a  vigorous  upward  jump  the  extended  legs  are  parted 
(in  the  Straddling  Position)  in  the  air,  as  far  as  possible,  and  brought 
together  again  before  the  descent. 

This  exercise  is  much  facilitated  by  leaning  with  the  hands  on  the 
back  of  a  chair,  or,  preferably,  on  the  edge  of  a  table. 

With  every  jump  one  should  be  most  careful  in  coming  down  to 
land  the  body  on  the  forepart  of  the  feet,  and  not  on  the  full  sole; 
°4lsq,  l&at  the  knee  be  bent  without  stretching  the  muscles  of  the 
teg.8-  $n  this  manner  the  shock  experienced  from  the  descent  is 
tfmrinished,  and  the  concussion  does  not  reach  into  the  region  of 
£bf*  spine  and"  the  brain. 


COMPOSITE    EXERCISES. 


43 


The  exercises  of  walking,  running,  and  jumping  render  all  the 
nfuscles  of  the  legs  active.  In  the  first  place,  they  invigorate  the 
muscles  and  make  the  joints  of  the  legs  —  hips,  knees,  and  ankles 
—  supple.  Indirectly,  they  remove  excess  of  blood  from  the 
head  and  chest,  and  promote  activity  in  the  abdominal  organs. 
They  are,  therefore,  useful  in  cases  of  stagnation  in  the  vessels  of 
the  abdomen,  and  in  cases  of  hemorrhoids  or  costiveness.  More- 
over, they  have  a  general  exciting  action  on  the  whole  organism. 
This  is  capable  of  being  graded  from  a  moderate  to  a  very  intense 
effect  by  devoting  only  a  short  time  to  the  gentler  exercises  of 
walking  and  running,  and  a  longer  time  to  the  more  active  ones, 
especially  the  Spread  Run  and  Run  of  Ascent. 

Activity  of  the  kind  last  referred  to  produces  a  lively  quickening 
of  circulation  and  respiration,  and  increases,  in  a  marked  degree,  the 
metamorphosis  of  tissue  in  the  system.  Therefore,  such  an  exercise 
may  be  warmly  recommended  to  persons  inclined  to  corpulence,  if 
they  are  free  from  troubles  of  the  heart  or  of  the  circulation.  It  is 
a  useful  substitute  even  for  extensive  walking  trips  and  mountain 
climbing,  justly  esteemed  as  the  latter  are  in  cases  of  this  kind. 


V.  COMPOSITE  EXERCISES, 
52.  Hewing  Movement. 

Put  the  feet  sideways  into  the  Straddling 
Position  (see  Fig.  24)  ;  extend  the  arms  into 
a  vertical  position,  and  clench  the  fists. 

From  this  position  swing  the  arms  forci- 
bly downward,  bending  the  trunk  forward  at 
the  same  time  (Fig.  31).  The  knees  should 
yield  to  the  force  of  the  swing  by  bending 
slightly. 

In  swinging  the  body  and  the  arms  up- 
ward, bend  both  head  and  trunk  slightly 
backward. 

This  exercise  brings  almost  the  whole 
muscular  system  of  the  body  into  activity. 
It  has,  therefore,  a  general  effect,  which  may  be  graded  from  a  very 


44 


HOME  GYMNASTICS. 


moderate  to  a  very  intense  excitation  of  the  whole  organism.  The 
motion  of  the  humors  of  the  body  is  accelerated,  expiration  becomes 
more  effectual,  and  the  tissue  changes  in  the  system  are  quickened. 
More  especially  the  activity  of  the  abdominal  organs  is  thereby 
both  excited  and  regulated. 

53.  Arm  Swinging  with  Torsion  (Mowing  Movement). 

The  arms  are  lifted  forward  to  the  horizontal,  and  in  such  a  man- 
ner that  in  swinging  the  arm  sideways  to  the  right,  the  right  arm  re- 
mains extended,  while  the  left  is  bent  at  the  elbow-joint  towards  the 
front  of  the  chest  (Fig.  32). 


Fig.  32. 


33- 


In  swinging  the  arms  sideways  to  the  left  the  left  arm  is  extended 
and  the  right  bent  towards  the  front  of  the  chest  (Fig.  33). 

The  trunk  is  inclined  forward  somewhat  by  bending  the  hip-joint, 
and  yields  to  the  swing  of  the  arms  by  a  more  or  less  vigorous  tor- 
sion, without,  however,  changing  the  direction  of  the  head. 

By  this  exercise  the  muscles  of  the  arms  and  all  the  muscles  at- 
tached to  the  chest  are  rendered  active.  For  this  reason, — by 
means  of  the  stimulation  of  the  muscles  referred  to,  —  the  exercise 
promotes  indirectly  a  good  development  of  the  chest  and  activity 
of  respiration.  But  it  also  has  a  general  invigorating  effect. 

54,  Knee  Balancing,  with  Arm  Stretching. 

Beginning  with   the   Position   at    Start,  the   arms   are   bent    (cf. 


COMPOSITE  EXERCISES. 


45 


Exercise    18),  and  are  then  extended  upward,  while  the  heels  are 
raised  at  the  same  time  (Fig.  34). 

Then  the  arms  are  again  bent,  and  at  the 
same  time  with  a  Deep  Knee  Bend  (Squatting 
Position)  are  extended  downward  through  the 
opening  of  the  knees  (Fig.  35). 

In  the  Squatting  Position  the  arms  are  again 
bent  and  then  extended  upwards  while  the  body 
is    straightened    at    the 
same  time  ;  and  so  on. 

The  heels  remain  raised 
till  the  exercise  is  ended. 
If  dumb-bells  are  used 
in  this  exercise,  the  arms 
are  bent  as  in  Arm- 
Thrusting,  the  forearms 
only  being  lifted  forward 
to  the  horizontal. 


Fig-  35- 

55.  The  Mill  with  Bend. 


Fig.  34- 


This  exercise  starts  from  the  Straddling  Position,  and  consists  in 
swinging  the   arms  in 

a  circle  in  front  of  the  ,.--""         ^'""""--"        "%*^ 

body,  with  Knee  Bal- 
ancing (Exercise  36) 
and  Trunk  Bending  and 
Stretching. 

Both  arms  are  swung 
in  a  circle  to  the  right, 
upward,  to  the  left,  and 
downward,  continuing 
in  this  sequence,  or  in 
the  opposite  one.  In 
swinging  the  arms  up- 
ward to  the  right,  the 
right  knee  is  bent  (Fig. 
36),  and  it  is  stretched 
again  as  soon  as  the  Fig-  36- 


46 


HOME   GYMNASTICS. 


arms  have  performed  the  upward  swing ;  when  the  arms  are  lowered 
to  the  left  the  left  knee  is  bent ;  when  the  arms  describe  the  lower 
part  of  the  circle,  both  knees  are  bent  for  a  little  while,  then  the 
left  knee  is  straightened,  and  so  on. 

The  trunk  begins  to  be  bent  during  the  swing  of  the  arms  down- 
wards, and  it  begins  to  be  straightened  during  their  swing  upward. 

56.  Dumb-bell  Shifting. 

The  feet  are  moved  sideways  into  a  wide  Straddling  Position  while 
the  arms  are  lifted  forward  perpendicularly.  Then  one  turns  on  the 
heels  to  the  left,  in  such  a  manner  that  the  toes  of  the  left  foot  are 
directed  exactly  sideways,  while  those  of  the  right  foot  are  directed 
forward.  Then  the  left  knee  is  bent  beyond  the  line  of  the  toes, 
while  the  right  leg  remains  at  full  length,  and  with  a  simultane- 
ous lowering  of  the  arms  the  body  is  bent  so  far  that,  if  possible, 
the  dumb-bells  or  the  fists  touch  the  floor  in  front  of  the  left  foot 
(Fig.  37). 


Fig.  37- 

After  rising  again,  the  body  is  turned  to  the  right  on  the  heels 
and  far  enough  to  place  the  end  of  the  right  foot  exactly  sideways, 
and  that  of  the  left  forward.  Then  the  trunk  is  bent  and  the  arms 
lowered  in  the  direction  of  the  right  foot,  and  'so  on. 

The  last  three  exercises  (Knee  Balancing  with  Arm  Stretching, 
the  Mill  with  Bend,  and  Dumb-bell  Shifting)  strongly  affect  almost 
the  whole  muscular  system  of  the  body,  for  -which  reason  they 
strengthen  the  muscles  generally  and  excite  intensely  the  whole 
organism.  The  effect  is  similar  to  that  of  the  Hewing  Move- 
ment (Exercise  52).  The  Mill  with  Bend,  and  Dumb-bell  Shifting, 


COMPOSITE  EXERCISES. 


47 


more  particularly  promote  the  activity  of  the  abdominal  organs, 
and  resemble,  in  their  effect,  the  exercise  of  Trunk  Rotation  (No.  8). 

57.  Support  in  Lying  Forward. 

The  body  is  supported  by  resting  the  hands  either  on  the  edge  of 
a  table,  or,  with  knees  bent,  on  the  front  of  the  seat  of  a  chair,  or  on 
the  floor.     Then  a  backward  movement  is  made.     Head,  trunk,  and 
legs    should  "be    in   the 
same  line  ;  the  arms  are 
at  full  length   (Fig.  38). 

While  thus  supported, 
the  arms  are  bent  (Fig. 
39),  and  straightened 
again  ;  in  doing  which, 
one  should  be  careful 
'that  the  body  does  not 
lose  its  upright  position. 


The  Support  in  Lying 


Fig.  38- 


Forward,  with  its  accom- 
panying   Arm     Bending 

and  Stretching,  acts  very  extensively  on  the  muscular  system  of  the 

trunk,  also  on  that  of  the 
arms  and  legs.  But  the  ex- 
ercise calls  out  more  partic- 
ularly a  vigorous  activity  of 
the  dorsal  muscles.  It  has 
therefore  an  invigorating 
effect  on  the  muscular  sys- 
tem generally,  but  princi- 
pally on  the  dorsal  muscles. 
For  this  last  reason  these 
exercises  are  of  advantage 

in  cases  of  relaxed  and  crooked  carriage,  also  in  cases  of  lateral 
curvature  of  the  spine.  The  bending  of  the  arm  in  Support  in 
Lying  Forward  also  enlarges  the  chest  and  improves  activity  of 
respiration.  It  is  therefore  useful  also  in  cases  of  defective  for- 
mation of  the  chest  and  defects  in  the  organs  of  respiration, 
especially  asthma. 


F'g-  39- 


48 


HOME  GYMNASTICS. 


VI,  EXEECISES  WITH  THE  WAND, 

In  the  following  exercises  the  backs  of  the  hands  are  turned  up- 
ward in  grasping  the  wand  ;  J  the 
thumbs  are  held  downward.  The 
hands  are  about  twice  as  far  apart  as 
the  shoulders  ;  it  is  only  in  Stepping 
up  on  the  Wand  (see  Fig.  52)  and 
Stepping  over  the  Wand  that  they 
will  need  to  be  nearer  together. 

At  the  beginning  of  the  exercise 
the  wand  is  held  horizontally  in  front 
of  the  body  with  arms  downward  and 
stretched.  This  is  Position  at  Com- 
mencement (Fig.  40). 

Fig  40.  58.  Wand  Raising. 

Starting  from  the  Position  at  Commencement,  the  wand  is  raised 
forward  either  slowly,  with  arms  extended,  or  with  a  swing  : 

a.  To  a  horizontal  position  of  the  arms. 

b.  Over  the  head  (Fig.  41). 

It  is  then  again  lowered  in  front. 

59.  Wand  Lowering  backward. 

a.  Till  the  arms  are  bent. 

In  the  position  of  the  wand  held  over  the  head,  the  arms  are 
bent  quietly  and  evenly  till  the  wand  touches  the  shoulders  (Fig. 
42,  a,  b]. 

b.  Till  the  arms  are  stretched. 

The  arms,  bent  as  described  above,  are  stretched  downward.  If 
necessary,  a  wider  grasp  of  the  wand  may  be  taken  in  the  begin- 
ning (Fig.  42,  a\  P). 

The  horizontal  position   of   the  wand   should  be  preserved  from 

1  With  regard  to  the  length  and  thickness  of  the  wands  the  remarks  on 
page  10  should  be  referred  to.  For  vigorous  persons  it  is  desirable  to  use  an 
iron  wand  instead  of  a  wooden  one,  40  inches  (l  metre)  long,  and  weighing  from 
4i  to  9  pounds  (2  to  4  kilograms). 


EXERCISES    WITH  THE    WAND. 


49 


the  beginning  to  the  end  of  the  exercise.     Particular  attention  is 
to  be  paid  to  this. 


Fig.  41. 


60.    Wand  Raising  over  with  Both  Arms. 

With  arms  stretched,  the  wand  is  raised  or  swung  over  the  head 
in  a  horizontal  position  (Fig.  43,  a1,  fi),  and  then  without  in  the  least 


Fig-  43- 


bending  the  arms,  it  is  lowered  backward  into  a  position  called  Deep 
Position  of  the  Wand  (Fig.  43,  a,  b).     For  this  exercise  also  it  will 


HOME   GYMNASTICS. 


be  necessary  at  first  not  to  keep  the  hands  too  far  apart  in  grasping 
the  wand. 

61.  Wand  Weighing. 

The  wand  is  first  held  horizontally  in  front  of  the  body  and  then 

swung  upward  to  the  right  into  a  vertical 
position.  The  right  arm  remains  stretched 
while  the  left  is  bent  (Fig.  44,  a,  b}. 

Starting  from  this  position  of  the  wand 
on  the  right  hand  side,  this  same  weigh- 
ing movement  to  the  left  is  next  taken 
with  the  left  arm  stretched.  But  first, 
the  wand  is  again  held  horizontally  in 
front  of  the  body  and  then  swung  to  the 
left,  without  any  interruption  of  the  move- 
ment, while  the  right  arm  is  bent  (Fig. 
44,  a1,  dl).  Then  follows  the  weighing  of 
the  wand  to  the  right, 
and  so  on. 

Throughout  this  ex- 
ercise any  displace- 
ment of  the  shoulders 


Fig.  44. 


or  hips,  and  any  bending  of  the  trunk,  should  be 
scrupulously  avoided. 

62.    Wand  Lowering  sideways. 

Starting  from  the  position  in  which  the  wand 
is  held  over  the  head  (see  Fig.  41),  the  right 
arm,  which  remains  stretched,  brings  the  wand 
downward  to  the  right  hand  side  of  the  body  ; 
the  left  arm  at  the  same  time  bends  over  the  head, 
and  in  such  a  manner  as  to  cause  the  upper  arm  Fi§-  45- 

to  assume  a  vertical,  and  the  forearm  a  horizontal  position  (Fig.  45). 
Neither  the  head  nor  the  trunk  should  incline  sideways  in  the  least. 

From  this  position  the  wand  is  raised  horizontally  over  the  head, 
with  the  left  arm  stretched,  and  then  lowered  to  the  left  hand  side, 
while  the  right  arm  is  bent. 

This  exercise  may  be  taken  with  or  without  a  swing. 


EXERCISES   WITH   THE    WAND. 


63.    Wand  Raising  over  with  One  Arm. 

While,  with  arms  stretched,  either  hand  draws  one  end  of  the 
wand  to  its  own  side  of  the  body,  the  other  arm  is  bent  over  the 
head,  and  thus  brings  the  wand  into 
a  vertical  position  near  the  body. 
The  body  and  the  wand  are  thereby 
brought  into  the  same  position,  as 
shown  in  Fig.  45.  Then  the  wand 
is  lowered  to  a  horizontal  position 
behind  the  body  (Fig.  46,  a,  b}. 

The  arm  first  stretched  remains 
so  during  the  exercise,  while  the 
hand  on  the  same  side  continues  to 
touch  the  body  up  to  the  moment 
\vhen  the  other  arm,  describing  an 
arc  backwards,  has  been  fully  ex- 
tended (Fig.  46,  a1,  b1}. 


Fig.  46. 


Raising  the  wand  over  from  its  position  behind  the  body  to  a 

position  in  front  of  it  is  done  in 
the  same  manner. 


64.    Arm  Stretching  side- 
ways. 

a.  From  the  Bending  Posi- 
tion forward. 

The  wand  is  held  in  front  of 
the  body  with  arms  stretched 
downward.  The  arms  are  bent 
far  enough  to  bring  the  wand 
on  a  line  with  the  shoulders  ; 
then  the  left  arm  is  stretched 
vigorously  sideways.  At  the 
same  time  the  right  arm,  which 


Fig-  47- 


remains  bent,  is  raised  to  the  height  of  the  shoulders  and  follows  the 
movement  (Fig.  47). 

Next,  the  right  arm  is  stretched,  while  the  left  one  is  bent. 


HOME   GYMNASTICS. 


b.  From  the  Bending  Position  backward. 

The  wand  is  lifted  over  the  head.  Then  the  arms  are  bent  far 
enough  to  touch  the  shoulders  with  the  wand  (cf.  Fig.  42,  a,  b}. 

In  this  position,  first  the  left,  then  the  right  arm  is  extended  in 
turn  (Fig.  48) 


Fig.  48.  Fig.  49. 

65.  Wand  Swinging  sideways  with  Trunk  Torsion. 

The  wand,  which  is  held  horizontally  in  front  of  the  body,  with 
arms  stretched  downwards,  is  swung  vigorously  alternately  to  the 
right  and  left,  while  at  the  same  time 
the  trunk  is  twisted  in  the  corresponding 
direction  (Fig.  49). 

The  feet  are  placed  as  in  the  Position  at 
Start,  or  as  in  that  called  Feet  Touching. 

66.  Walk  with    Legs    Rigid,   and 
Wand  held  backward. 

In  this  exercise  the  wand  is  placed 
squarely  across  the  back  and  held  with 
both  arms  bent.  The  clenched  fists  point 
to  the  front.  The  body  is  inclined  slightly 
forward,  and  the  shoulders  are  drawn  back 
firmly,  so  that  the  chest  may  expand  fully. 

In  this  position  a  walk  forward  is  taken  with  slow  and  moderately 
long  steps  (Fig.  50). 


Fig-  50. 


EXERCISES   WITH   THE    WAND. 


53 


The  muscles  of  the  legs,  particularly  of  that  one  which  is  striding 
forward,  should  be  vigorously  stretched.  In  putting  the  foot  down 
the  toes  should  touch  the  floor  first. 

67.  Pass  with  the  Wand  held  backward, 

The  position  of  the  wand  is  the  same  as  in  the  previous  exercise. 

After  taking  the  Position  at  Start,  the 
right  foot  is  put  forward  two  or  three  feet 
in  the  direction  of  the  walk.  At  the 
same  time  the  forward  leg  is  bent  till  the 
knee  is  directly  over  the  toes.  The  upper 
part  of  the  body  is  inclined  forward  so 
that  its  direction  corresponds  with  that 
of  the  hindmost  leg.  Both  feet  rest  on 
the  whole  soles  (Fig.  51). 
'  From  this  Pass  Position  a  return  is 
made  to  the  Position  at  Start  by  a  vigorous 
push  and  drawing  back  of  the  right  foot ; 
k  then  the  left  foot  is  put  forward  into  the 
Pass  Position.  Fig.  51. 

The  exercises  with  the  wand  described  thus  far  are  performed  by 
the  muscles  of  the  shoulders  and  arms,  and  by  dorsal  muscles  at- 
tached to  the  chest.  These  exercises  strengthen  the  muscles  which 
surround  the  chest,  expand  the  chest,  and  promote  respiration. 
The  movements  of  Wand  Lowering  backward  (Exercise  59)  of  Wand 
Raising  over  with  Both  Arms  (Exercise  60),  of  the  Walk  with  Legs 
Rigid  (Exercises  66  and  67),  and  of  the  Pass  with  the  Wand  held 
backward,  are  particularly  effectual  in  this  respect.  This  whole 
group  of  exercises,  and  particularly  those  last  named,  if  applied  in 
cases  of  defective  formation  of  the  organs  of  respiration,  of 
asthma,  of  incipient  tubercles,  also  in  cases  of  bent  carriage,  of 
defective  formation  of  the  chest,  and  of  lateral  curvature  of  the 
spine,  will  show  an  excellent  result,  for  reasons  stated  above. 

Wand  Raising  over  with  One  Arm  (Exercise  63)  is  very  effectual 
in  cases  of  lateral  curvature  of  the  spine,  if  the  exercise  is  per- 
formed by  that  arm  alone  which  is  on  the  side  nearest  to  the  con- 
cavity (the  bending  in)  of  the  curvature.  A  similar  good  effect  is 


54 


HOME  GYMNASTICS. 


obtained  by  Wand  Lowering  sideways  (Exercise  62),  but  only 
towards  the  side  of  the  convexity  (the  bending  out)  of  the  curva- 
ture ;  and  by  Arm  Stretching  sideways  from  the  Bending  Position 
backward  (Exercise  64  ft),  which,  however,  for  this  purpose  must  be 
done  only  towards  the  side  of  the  convexity  of  the  curvature.  Wand 
Swinging  sideways  with  Trunk  Torsion  is  useful  also,  if  this  is  like- 
wise done  towards  the  side  of  the  convexity  of  the  curvature. 

68.  Stepping  up  on  the  Wand. 

The  wand  is  grasped  with  the  hands  somewhat  farther  apart  than 

the  width  of  the  body,  and  is  held  hori- 
zontally in  front  of  it.  The  hands  are 
in  the  Raised  Position,  with  the  arms 
stretched  downward. 

Either  foot  steps  up  on  the  wand  be- 
tween the  hands,  with  a  vigorous  bend- 
ing of  the  knee  ;  the  supporting  leg  re- 
mains straight. 

69.  Stepping  over  the  Wand. 

The  wand  is  held  as  in  the  previous 
exercise.  - 

Either  foot,  with  a  swinging  motion  in 
raising  the  knee,  steps  over  the  wand 
between  the  hands,  if  possible  without 
touching  it.  After  having  stepped  over,  the  forepart  of  the  foot  is 
set  down  lightly  on  the  floor. 

Then  follows  the  stepping  back  with  the  same  foot,  or  the 
other  foot  may  step  over  forward  after  the  first.  In  the  latter  case, 
stepping  back  with  either  foot  causes  a  return  to  the  original  po- 
sition. 

Those  who  find  difficulty  in  performing  this  exercise  may,  in  the 
beginning,  turn  the  lower  part  of  the  leg  inward,  as  it  goes  over  the 
wand. 

Bending  the  trunk  or  the  head  forward,  both  in  stepping  up 
on  the  wand  and  in  stepping  over  it,  should,  as  far  as  possible,  be 
avoided. 


EXERCISES    WITH    THE    WAND.  55 

The  effect  of  Stepping  up  on  the  Wand  (Exercise  68),  and  still 
more,  that  of  Stepping  over  the  Wand  (Exercise  69),  is  similar  to  that 
of  Knee  Raising  forward  (Exercise  39),  that  of  the  Walk  of  Ascent 
(Exercise  49),  and  that  of  the  Run  of  Ascent,  but  it  is  even  greater 
than  these.  These  exercises  excite  the  movement  of  the  secretions 
in  the  vessels  of  the  lower  abdominal  cavity,  and  the  peristaltic 
action  of  the  lower  region  of  the  intestines.  For  these  reasons 
they  are  useful  in  cases  of  hemorrhoids  or  constipation. 


THIRD    DIVISION. 

THE   APPLICATION    OF  THE    EXERCISES. 


I.    FOR  HEALTHY  PERSONS. 

WHILE  systematic  bodily  exercises  are  certainly  available  as  a 
means  of  relieving  or  curing  many  diseased  conditions,  provided  they 
are  regularly  persevered  in,  their  chief  value  lies  in  the  higher  degree 
of  normal  and  reliable  action  which  they  develop  in  the  bodily  func- 
tions, as  well  as  in  the  tendency  to  improve  the  general  nutrition  of 
the  body.  Thereby  either  development  of  disease  is  arrested,  or  a 
direct  protection  against  it  is  secured.  Therefore  one  ought  not  to 
defer  taking  up  gymnastics  till  the  health  has  begun  to  break  down, 
or  defects  in  the  outward  form  of  the  body  have  appeared  ;  but,  on 
the  contrary,  health  should  be  secured  by  means  of  bodily  exercise 
taken  from  earliest  childhood  until  a  late  period  of  life. 

In  the  earliest  period  of  human  life,  that  of  babyhood,  comprising 
the  first  year  of  existence,  certainly  no  regular  exercises  of  the  body 
should  be  given.  During  this  period  care  should  be  taken  that  a 
healthy  action  of  the  skin  be  favored  by  warm  baths,  by  dry  and 
clean  clothing  and  bedding ;  also,  that  the  child's  body  be  not  con- 
fined, either  by  its  dress  or  by  tightly  swathing  it.  It  is  also  of  the 
highest  importance  that  the  child  be  given  a  chance,  while  lying,  to 
move  its  body  freely  and  vigorously,  in  kicking  about,  or  by  similar 
motions.  But  to  force  the  child  into  sitting,  standing,  or  walking 
too  early  should  be  carefully  guarded  against.  One  should  await  the 
time  when  the  child,  in  the  consciousness  of  its  own  increased 
strength,  rises  from  the  lying  to  the  sitting  posture,  and  perhaps 
wriggling  from  the  latter,  tries  for  the  first  time  to  stand  up.  Ba- 
bies who  are  made  to  sit  up  too  early  are  liable  to  have  lateral 


APPLICATION  OF  EXERCISES  FOR   THE  HEALTHY.         57 

curvature  of  the  spine.  This,  however,  occurs  also  in  children  who 
are  already  able  to  sit  up,  but  who  are  carried  by  the  nurse  on  one 
side,  on  one  arm  only.  It  is  well  to  facilitate  the  child's  first  effort 
at  standing  and  walking  by  means  of  soft,  well-fitting  little  shoes, 
which,  however,  should  have  a  leather  sole. 

The  age  of  babyhood  is  succeeded  by  that  of  childJaood ;  the  age 
which  covers  a  period  of  six  years  after  the  completion  of  the  child's 
first  year,  running  therefore  from  the  beginning  of  the  second  to  the 
end  of  the  seventh  year,  or  to  the  time  when  school  life  begins.  As 
regards  the  child's  development,  this  period  may  be  subdivided  into 
two  other  periods,  one  of  which  comprises  the  second,  the  third,  and 
a  portion  of  the  fourth  year  of  life  ;  the  other,  the  subsequent  years 
up  to  the  seventh. 

In  the  first  period  of  childhood,  the  child's  instinct  is  the  surest 
guide  for  determining  its  mode  of  taking  exercise  ;  and  romping 
and  playing  without  restraint  —  preferably,  if  possible,  in  the  open 
air,  on  pure  dry  sand  —  is  the  best  gratification  of  the  instinct. 
A  light  elastic  ball,  small  wheelbarrows,  carts,  spades,  and  rakes  are 
among  the  toys  which  the  child  likes  best,  and  are  most  useful  dur- 
ing this  period.  As  early  as  this,  one-sidedness  in  the  child's  activ- 
ity should  be  guarded  against,  in  order  to  avoid  unevenness  in 
the  bodily  development.  The  child  should  be  taught  to  use  both 
hands  equally,  as  far  as  possible,  in  grasping  and  holding  objects; 
and  to  alternate  equally  the  right  and  left  foot,  in  going  up-stairs, 
after  its  own  manner,  in  which  one  foot  follows  the  one  that  has 
previously  taken  the  upward  step. 

In  the  second  period  of  childhood,  the  child's  instinct  for  taking 
exercise  should  indeed  still  be  largely  gratified,  but  here  also  a 
more  vigorous  and  more  varied  form  of  play  may  be  induced  by 
giving  the  child  other  toys.  Besides  the  ball,  which  should  still  be 
much  used,  hoops  to  drive  or  to  jump  with,  jump-ropes,  and  similar 
toys,  answer  this  purpose.  It  is  important,  however,  in  order  that 
injurious  concussions  of  the  body  may  be  avoided,  to  teach  the  child 
to  land  from  a  jump  with  elasticity,  on"his  toes  and  with  bent  knees, 
and  by  no  means  with  legs  rigid  ;  nor  should  this  kind  of  play  be 
kept  up  too  long  or  be  turned  into  games  of  competition.  Should 
headache  or  nausea  ensue,  this  would  show  that  there  had  been  an 
injurious  excess  of  this  kind  of  play,  and  the  closest  attention  should 


58  HOME  GYMNASTICS, 

be  paid  to  such  an  occurrence.  Besides  these  games,  if  the  child  is 
not  so  unfortunate  as  to  live  all  alone,  but  has  companions  of  its 
own  kind,  ball-playing  and  kindred  games  are  desirable.  Games 
of  imitation,  so  called,  also  serve  a  good  purpose.  It  would,  besides, 
be  useful  to  vary  the  games  occasionally  by  bringing  in  free  move- 
ments, such  as  bending  the  head  forward,  rotation  of  the  head,  bend- 
ing the  trunk,  and  its  torsion,  raising  the  arms  forward  and  side- 
ways, bending  and  stretching  the  arms,  spreading  the  legs  forward, 
walking  without  change  of  base,  standing  on  the  toes,  bending  the 
knee,  etc.  But  not  as  a  strict  and  formal  performance  ;  rather  as 
a  game,  and  a  merry  attempt  to  imitate  the  one  in  the  game  who 
stands  in  the  middle  of  a  circle. 

In  addition  to  aiming  at  an  activity  in  the  child  so  regulated  as  to 
further  its  development,  abstention  from  what  hinders  the  accom- 
plishment of  this  object  has  to  receive  equal  attention  during  the 
•whole  period  of  childhood.  With  this  end  in  view  a  proper  dress 
should  be  provided.  It  must  not  be  tight  or  cramping  ;  the  under- 
clothes, petticoats,  or  little  trowsers  should  be  fastened  by  elastic 
straps  to  a  little  waist,  which  should  be  either  knit  or  crocheted, 
in  order  to  allow  free  vent  for  the  proper  evaporation  from  the 
body.  This  arrangement  relieves  the  upper  abdominal  region  from 
compression  and  avoids  the  consequent  injury  to  the  organs  of  res- 
piration and  digestion.  Tight  garters  should  also  be  discarded,  as 
they  interfere  with  the  proper  development  of  the  muscles  of  the 
calves.  The  stockings  also  should  be  fastened  to  the  little  waist 
by  elastic  straps,  across  the  outer  part  of  the  thigh.  The  shoes 
should  fit  well;  they  should  be  "rights  and  lefts,"  broad  in  front 
and  low  in  the  heel,  and  not  press  the  toes  together  so  as  to  hinder 
the  development  of  the  foot.  Such  measures  as  these  will  ma- 
terially further  the  whole  development  of  the  child,  in  so  far  as 
they  remove,  as  much  as  possible,  all  obstruction  to  the  freedom  of 
active  motion. 

The  age  of  childhood  is  followed  by  the  school  age,  that  portion 
of  life  which  is  to  be  devoted  to  the  child's  development  by  means 
of  the  school,  generally  embracing  with  boys  the  years  from  seven 
to  fourteen  or  fifteen,  and  with  girls  those  from  seven  to  thirteen  or 
fourteen.  For  their  bodily  development  at  this  period  of  their  lives 
it  is  best  and  most  natural  that  both  boys  and  girls  should  romp  in 


APPLICATION  OF  EXERCISES  FOR   THE  HEALTHY.         59 

the  open  air  with  companions  of  their  own  age,  and  besides  take 
part  in  the  gymnastic  exercises  of  the  school.  If  outward  circum- 
stances do  not  demand  abstention  from  the  gymnastic  instruction 
in  the  school,  the  pupils  should  not  by  any  means  be  allowed  to 
dispense  with  it  ;  but  in  most  cases  the  gymnastic  course  of  in- 
struction is  not  sufficient  to  produce  a  sound  development  of  the 
body,  especially  in  large  cities,  where  the  life  is  so  largely  indoors. 
In  these  cases,  excursions  abroad  and  stirring  exercise  by  means  of 
games  in  the  open  air  should  be  added,  in  order  thoroughly  to  ven- 
tilate and  excite  the  lungs,  and  as  means  for  preparing  good  blood. 
A  well-ordered  practice  of  home  gymnastics  would  also  supplement 
the  gymnastics  of  the  school  and,  jointly  with  the  latter,  produce 
good  results.  But  if,  for  good  reasons,  boys  and  girls  have  to  be 
cut  off  from  the  gymnastic  course  at  the  school,  they  should,  besides 
taking  active  exercise  in  the  open  air,  have  a  substitute  for  the  gym- 
-*"nastic  instruction  at  the  school  in  well-ordered  and  extended  prac- 
tice of  home  gymnastics.1  With  a  view  to  such  a  practice  the  school 
age  should  be  divided  into  two  periods  :  the  earlier  one  reaching 
from  the  seventh  to  perhaps  the  tenth  year  of  the  child's  life; 
and  the  later  one  comprising  the  age  from  ten  to  fifteen. 

In  the  earlier  period  boys  and  girls  may  both  practise  the  same 
exercises  found  in  "  Home  Gymnastics,"  because  the  difference  of 
sex  is  of  little  moment,  during  this  period,  as  regards  the  kind  of 
bodily  exercise  taken  ;  but  during  the  later  one  a  distinction  in  this 
respect  is  quite  necessary.  For  girls,  whom  conventionalities  forbid 
to  romp  in  the  open  air  as  much  as  boys,  who  consequently  lead  more 
of  an  indoor  life  and  are  longer  in  a  sitting  posture,  and  who  show 
a  poorly  developed  chest  and  defective  formation  of  the  blood  (anae- 
mia), great  importance  should  be  attached,  in  the  practice  of  home 
gymnastics,  to  such  exercises  as  develop  the  chest.  The  exercises 
with  the  wand  (Examples  of  Exercises,  pages  63  to  68)  lead  par- 
ticularly to  such  a  result. 

The  reason  why  so  much  importance  attaches  to  a  special  culture 
of  the  body  during  the  school  age  is  that  during  the  early  period  of 
this  age,  by  the  change  consequent  upon  the  school  life,  many  cir- 
cumstances arise  which  are  injurious  to  bodily  development.  The 

1  Where  circumstances  permit,  it  is  desirable  to  have  parallel  bars  or  a  couple 
of  hanging  ropes  with  rings  attached,  somewhere  at  home. 


60  HOME  GYMNASTICS. 

time  long  spent  in  a  confined  space,  and  the  vitiated  air  breathed 
in  it,  are  unfavorable  to  the  formation  of  blood  ;  the  prolonged  sit- 
ting posture  at  school,  also  at  home  while  attending  to  the  duties 
there,  does  not  allow  a  really  vigorous  development  of  the  muscles, 
and  is  moreover  often  a  cause  for  the  appearance  of  lateral  curvature 
of  the  spine.  The  excitation  of  the  brain,  while  the  mind  is  on  the 
stretch,  produces  a  kind  of  headache  termed  school  headache,  renders 
the  child  nervous,  and  affects  unfavorably  the  whole  development 
of  the  organism.  It  is  at  this  time  that  it  becomes  of  greatest  im- 
portance to  secure,  for  this  age  also,  a  sound  development,  reestab- 
lishing as  far  as  possible  natural  conditions.  In  the  later  period 
puberty  frequently  brings  disturbances  in  its  train.  With  very 
strong  individuals  its  too  rapid  development,  which  may  temporarily 
absorb  in  one  direction  only  all  the  forces  of  the  organism,  should 
be  counteracted  by  a  muscular  activity  requiring  exertion  followed 
by  fatigue,  thereby  providing  a  vent.  In  other  cases  where  puberty 
is  accompanied  by  depression  of  the  organism,  lassitude,  uncomfor- 
table feelings,  and  distaste  for  mental  or  physical  labor,  gymnastic 
exercises  which  excite  in  a  mild  way  only  will  be  both  agreeable 
and  useful.  In  every  case,  however,  in  which  disturbances  connected 
with  sexual  development  assume  a  graver  character,  the  advice  of 
a  physician  in  regard  to  the  practice  of  gymnastics  should  not  be  dis- 
pensed with. 

During  the  age  of  adolescence,  which  extends  to  the  time  when 
complete  maturity  of  the  organism  is  attained,  —  being  towards  the 
twenty-fourth  year  in  men  and  about  the  twentieth  year  in  women,  — 
in  the  beginning  the  same  circumstances  and  conditions  generally 
prevail,  more  or  less,  in  regard  to  need  for  bodily  exercise,  as  gov- 
erned the  school  age.  In  the  later  portion  of  this  period  the  same 
physical  exercises  are  called  for  as  are  required  by  strong  men  and 
women  who  have  completed  their  development  (Examples  of  Exer- 
cises, pages  68  to  70). 

The  age  of  maturity  gradually  develops  from  the  outgrowth  of  con- 
ditions existing  in  the  previous  period.  It  may  also  be  divided  into 
two  periods,  the  first  of  which  comprises  the  time  when  energy  and 
buoyancy  are  at  their  height,  the  second  being  the  one  in  which 
strength  is  as  fully  maintained,  but  a  quieter  and  less  animated 
mode  of  procedure  in  the  activities  of  life  is  manifested.  The  former 


APPLICATION  OF  EXERCISES  FOR    THE  HEALTHY.          6 1 

generally  runs  up  to  the  fortieth  year ;  the  latter  in  men  up  to  the 
fiftieth,  in  women  up  to  or  towards  the  end  of  the  fortieth  year. 
The  transition  from  one  period  to  the  other,  however,  depends  upon 
the  general  condition  of  strength  of  the  individual,  and  frequently 
takes  place  much  later  in  strong  persons  than  in  weak.  Constant 
bodily  exercise  may,  however,  retard  the  transition  under  any  cir- 
cumstances. 

In  the  age  when  strength  and  the  capacity  for  vigorous  work  is  at 
its  full  height,  exercise  becomes  necessary  to  life.  The  forms  most 
suitable  to  men  under  such  conditions  are  those  that  are  most  com- 
plicated and  make  the  largest  demand  on  the  strength  and  capacity 
of  the  body.  For  women,  however,  dexterity  more  than  strength  is 
what  ought  to  be  aimed  at,  at  this  age,  as  at  all  ages. 

During  the  second  period  of  maturity,  gymnastic  exercises  should 
be  performed  less  rapidly  than  in  that  period  when  strength  and 
buoyancy  are  at  their  height,  but  with  no  less  demand  on  the  mus- 
cular power.  It  is  well  to  mention  here  that  any  diminution  of 
intensity,  however  moderate,  in  the  performance  of  the  exercises 
ought  to  be  counterbalanced  by  their  longer  duration.  This  should 
be  particularly  remembered  by  those  persons  who  are  inclined  to 
corpulence,  as  is  apt  to  be  the  case  with  strong  and  well  nourished 
people  because  of  their  increased  tranquillity  of  body  and  mind  (Ex- 
amples of  Exercises :  pages  70  to  74). 

From  the  age  of  maturity,  the  transition  is  gradual  to  old  age, 
with  its  decline  of  strength.  It  begins  at  different  periods,  accord- 
ing as  the  strength  of  the  individual  is  greater  or  less,  and  it  can  be 
retarded  by  means  of  regular  bodily  exercise.  One  who  from  child- 
hood, throughout  youth  and  maturity,  has  regularly  exercised  the 
body,  will  preserve  strength  and  freshness  for  a  long  time,  and  re- 
main young  longer  than  one  who  neglects  activity  of  the  body  and 
hence  becomes  infirm  and  decrepit  at  an  early  age.  Even  after  old 
age  has  set  in,  bodily  exercises  are  still  desirable,  in  order  to  preserve 
as  much  as  possible  a  large  amount  of  strength.  The  exercises 
should,  however,  be  in  harmony  with  the  age  and  its  attendant  cir- 
cumstances ;  they  should  be  such  as  have  a  quiet  and  mild  effect ; 
consequently  violent  or  sudden  exercises  or  those  that  call  for  great 
exertion  ought  to  be  entirely  avoided.  As  age  increases  these  con- 
siderations demand  increasing  attention  (Examples  of  Exercises, 
pages  74  to  76). 


EXAMPLES   OF   EXERCISES. 


DIRECTIONS   FOR  THE   PROPER   USE   OF  HOME   GYMNASTICS   FOR 
HEALTHY   PERSONS. 


PRELIMINARY  REMARKS. 

1.  IN  the  grouping  of  the  following  examples  the  object  has  been 
to  allow  all  the  parts  of  the  body  to  be  actively  affected.     These 
groups  may  serve  as  a  sample  for  the  arrangement  of  other  similar 
groups. 

2.  For  a  prolonged  period  of  time  only  one  and  the  same  group 
of  exercises  should  be  taken,  and  it  should  be  taken  every  day. 

3.  Weak  persons,  in  deciding  upon  their  daily  exercises,  should 
take  up  each  group  once  only  ;  as  strength  increases,  the  same  group 
should  be  repeated. 

4.  Those  persons  who  are  not  in  the  habit  of  taking  exercise,  and 
weak  persons  who  find  the  exercises  which  are  indicated  as  coming 
within  the  compass  of  their  age  too  hard,  should  at  first  go  back 
to  the  exercises  laid  down  for  an  earlier  age. 

5.  The  exercises  should  be  performed  exactly  in  accordance  with 
the  description  given  in  the  Second  Division,  close  attention  being 
paid  to  the  carriage,  the  position,  and  the  movements  illustrated  by 
the  woodcuts.     Exercises  in  which  only  one  arm  or  one  leg  is  ac- 
tive should  be  performed,  as  is  self-evident,   alternately  with  the 
right  arm  or  leg  and  the  left. 

6.  After  each  exercise  a  short  pause  should  be  made  for  rest, 
which  should  be  used  for  deep  and  quiet  breathing.     Two  or  three 
times,  however,  during  the  performance  of  a  group,  the  pause  should 
be  devoted  to  taking  walking  or  running  exercises,  proper  forms  of 
which  are  given  under  the  head  of  Examples  of  Exercises. 

7.  In  regard  to  dress,  particulars  will  be  found  on  page  13. 


EXAMPLES   OF  EXERCISES  FOR    THE   HEALTHY.  63 

FOR  BOYS  AND  GIRLS  OF  FROM  SEVEN  TO  TEN  YEARS, 

L 
Each  separate  exercise  should  be  performed  from  six  to  twelve 

times,  interspersed  with  an  ordinary  walk  (cf.  Exercise  4$). 

Exercise. 

2  a.  Head  Bending  forward      )  ,_ 

>  (Fig.  4). 
2  a.  Head  Bending  backward  ) 

5.      Trunk  Bending  forward      )  .. 

>  (Fig.  4). 
5.      Trunk  Bending  backward  ) 

12.  Arm  Raising  forward. 

ii.      Arm  Raising  sideways  (Fig.  7). 

13.  Arm  Swinging  sideways  (cf.  Fig.  7). 

31.  Leg  Spreading  forward,  to  the  right,  to  the  left  (cf.  Fig. 
21)  ;  moderately  by  girls. 

41.  Standing  on  the  Toes  and  on  the  Soles  alternately,  as 
in  Foot  Balancing  (Fig.  30). 

36.      Little  Knee  Bend,  as  in  Knee  Balancing  (Fig.  25). 

n. 

Each  separate  exercise  should  be  performed  from  six  to  twelve 
times,  interspersed  with  the  Spread  Walk  with  Forward  Stride  (Ex- 
ercise 45). 

Exercise. 

41.  Standing  on  the  Toes  (Foot  Balancing)  in  the  position  of 
Feet  Touching  (cf.  Fig.  30). 

36.  Little  Knee  Bend  (Fig.  25). 

40.  Raising  the  Lower  Leg  (Fig.  29). 

30  b.  Leg  Raising  forward  (cf.  Fig.  22)  ;  moderately  by  girls. 

30  a.  Leg  Raising  sideways  (Fig.  21)  ;  moderately  by  girls. 

15.  Arm  Spreading. 

1 8.  Arm  Stretching  forward   \ 

1 8.  Arm  Stretching  sideways  >  (Fig.  12). 

1 8.  Arm  Stretching  upward     ) 

4.  Trunk.  Torsion  to  the  left  and  to  the  right  (Fig.  3). 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 

i.      Head  Rotation  to  the  left  and  to  the  right  (Fig.  i). 


64  HOME  GYMNASTICS. 

m. 

Each  separate  exercise  is  to  be  taken  from  six  to  twelve  times, 
interspersed  with  an  ordinary  walk  with  the  wand  held  backward 
(cf.  Exercise  67,  Fig.  51). 

Exercise. 

2  b.  Head  Bending  sideways  (Fig.  2). 
6.      Trunk  Bending  sideways  to  the  right  )    _. 
6.      Trunk  Bending  sideways  to  the  left     \ 
4.      Trunk  Torsion  to  the  right  and  to  the  left,  with  the  arms 
lifted  forward  (Fig.  3). 

19.      Arm.  Stretching  back-ward  downward  (Figs.  13,  14). 

1 6.      Arm  Rotation  backward  ) 

t  (Fig  Q) 
1 6.      Arm  Rotation  forward      ) 

58  a.  Wand  Raising  to  a  horizontal  position  of  the  arms. 

58  b.  Wand  Raising  over  the  head  (Fig.  41). 

61.      Wand  Weighing  to  the  right  and  to  the  left  (Fig.  44). 

46.  Walk  of  Ascent  without  change  of  base,  and  with  moderate 
Knee  Raising. 

49  a.  Jump  with  Heels  Together  without  change  of  base. 

38  a.  Alternate  Knee  Bend  in  the  Pace  Position  forward  (Fig. 
27). 

IV. 

Each  separate  exercise  is  to  be  taken  from  six  to  twelve  times, 
interspersed  with  the  Spread  Walk  (Exercise  45)  with  the  wand  held 
backward  (cf.  Exercise  67,  Fig.  51). 

Exercise. 

41.  Standing  on  the  Toes  and  on  the  Soles  alternately 
(Fig.  30). 

30  c.    Leg  Raising  diagonally  forward. 

30  a.  Leg  Raising  sideways  (Fig.  21). 

30  c.  Leg  Raising  diagonally  backward. 

36.      Little  Knee  Bend  (Fig.  25). 

49  a.  Jump  with  Heels  Together  without  change  of  base. 

58  b.  Lifting  the  Wand  over  the  head  (Fig.  41). 

59  #.  Wand  Lowering  backward   till    the  arms   are  bent    (Fig. 
42,  a,  b). 


EXAMPLES  OF  EXERCISES  FOR   THE  HEALTHY.  65 

59  b.  Wand  Lowering  backward   till    the   arms    are    extended 
(Fig.  42,  a\  J1). 

62.      Wand  Lowering  sideways  (Fig.  45). 

1 8.      Arm  Stretching  forward,  the  arms  alternating  )  . 

1 8.      Arm  Stretching  upward,    "       "  "  |      ****'• 

22.  Beating  -with  the  Forearm  in  the  Raised  Position  (Fig.  17). 

23.  Beating  with  the  Forearm  in  the  Ridge  Position  (Fig.  19). 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 

6.  Trunk  Bending  to  the  right  and  to  the  left  sideways  (Fig.  5). 
i.      Head  Rotation  to  the  right  and  to  the  left  (Fig.  i). 


FOR  BOYS  OF  FEOM  TEN  TO  FIFTEEN  YEAES, 

V. 

Each  separate  exercise  is  to  be  taken  from  six  to  twelve  times,  in- 
terspersed with  the  Spread  Walk  (Exercise  45),  and  the  Spread 
Run  (Exercise  48  c). 

Exercise. 

i.      Head  Rotation  to  the  left  and  to  the  right  (Fig.  i). 
2  a.  Head  Bending  forward  and  backward. 

4.  Trunk  Torsion  to  the  left  and  to  the  right  (Fig.  3). 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 
15.      Arm  Spreading  with  a  swing. 

14.  Arm  Swinging  forward  and  backward  (Fig.  8). 

20.  Arm  Thrusting  forward. 

20.  Arm  Thrusting  sideways. 

31.  Leg  Spreading  sideways  (Fig.  21). 

39.  Knee  Raising  forward,  and  Leg  Stretching  (Fig.  28). 

40.  Raising  the  Lower  Leg,  the  whole  heel  touching  the  seat 
(Fig.  29). 

37.      Deep  Knee  Bend  (Fig.  26). 

50.      Jump  into  the  Straddling  Position. 

57.      Arm  Bending  -with  Support  in  Lying  Forward  (Figs. 

38,  39)- 

34.      Leg  Torsion  (Fig.  24). 


66  HOME  GYMNASTICS. 

VI. 

Each  separate  exercise  is  to  be  performed  from  six  to  twelve  times, 
interspersed  with  the  Walk  and  the  Run,  Raising  the  Lower  Leg 
(Exercises  47  and  48  d). 

Exercise. 

33.      Leg  Rotation. 

32  a.  Leg  Swinging  forward  and  backward  (Fig.  22). 

37.      Deep  Knee  Bend  (Fig.  26). 

49  a.  Jump  -with  Heels  Together  without  change  of  base. 

49  b.  Jump  with  Heels  Together  forward. 

57.      Arm  Bending  with  Support  in  Lying  Forward  (Figs. 

38,  39). 

38  b.  Alternate  Knee  Bend  in  the  Straddling  Position. 
22.      Beating  with   the   Forearm    in  Raised   Position  simulta- 
neously (Fig.  17). 

22.  Beating  -with  the  Forearm  in  Raised  Position  alternately 
(Fig.  1 8). 

17  a.  The  Mill  with  Both  Arms  (Figs.  10,  11). 
20.      Arm  Thrusting  upward. 
20.      Arm  Thrusting  downward  (Fig.  15). 

6.      Trunk  Bending  sideways,  to  the  right  and  to  the  left  (Fig.  5). 
8.      Trunk  Rotation. 
2  b.  Head  Bending  sideways,  to  the  right  and  to  the  left  (Fig.  2). 

3.  Head  Rotation. 

FOE  GIRLS  OF  FKOM  TEN  TO  FOURTEEN  YEARS, 

vn. 

Each  separate  exercise  is  to  be  performed  from  six  to  twelve 
times,  interspersed  with  an  ordinary  run  (cf.  Exercise  48). 

Exercise. 

I.  Head  Torsion  to  the  left  and  to  the  right  (Fig.  i). 

2  a.  Head  Bending  forward  and  backward. 

4.  Trunk  Torsion  to  the  left  and  to  the  right  (Fig.  3). 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 
10.  Shoulder  Movement  forward  and  backward. 


EXAMPLES   OF  EXERCISES  FOR    THE  HEALTHY.         6/ 

60.  Lifting  the  Wand  over  with  Both  Arms  (Fig.  43). 

61.  Wand  Weighing  to  the  right  and  to  the  left  (Fig.  44). 

64  a.  Arm  Stretching  sideways  with  the  Wand,  from  the  Bend- 
ing Position  in  front  (Fig.  47). 

23.      Beating  with  the  Forearm  in  the  RidgePosition  (Fig.  19). 

1 8.      Arm  Stretching  forward    \ 

1 8.      Arm  Stretching  sideways  \  (Fig.  12). 

1 8.  Arm  Stretching  upward     ) 

30  b.   Leg  Raising  forward  (cf.  Fig.  22). 

300.  Leg  Raising  sideways  (Fig.  21). 

36.      Little  Knee  Bend  (Fig.  25). 

38  a.  Alternate  Knee  Bend  in  the  Pace  Position  forward 
(Fig.  27). 

49  a.  Jump  with  the  Heels  Together  without  change  of  base. 

44.      Foot  Rotation. 

•**   41.      Standing   on  the  Toes   and   on   the    Soles   alternately 
(Fig.  30). 

vm. 

Each  separate  exercise  is  to  be  performed  from  six  to  twelve  times, 
interspersed  with  a  Run  with  Knees  slightly  Raised,  both  without 
change  of  base  and  with  change  of  base  (Exercise  48  a). 

Exercise. 

42.  Foot  Bending. 

33.  Leg  Rotation. 

32  a.  Leg  Swinging  forward  and  backward,  moderately  (Fig.  22). 

36.  Little  Knee  Bend  (Fig.  25). 

49  b.  Jump  with  the  Heels  Together  forward. 

19.  Arm  Stretching  backward  downward  (Figs.  13,  14). 
1 6.  Arm  Rotation  (Fig.  9). 

61.      Wand  Weighing  (Fig.  44). 

63.  Lifting  the  Wand  over  with  One  Arm  to  the  left  and  to  the 
right  (Fig.  46). 

64  b.  Arm  Stretching  sideways  with  the  Wand  from  the  Bend- 
ing Position  backward  (Fig.  48). 

65.      Wand  Swinging  sideways,  with  Trunk  Torsion  (Fig.  49). 

57.  Support  in  Lying  Forward,  resting  on  a  table,  with 
moderate  Arm  Bending  and  Stretching  (Figs.  38,  39). 


68  HOME  GYMNASTICS. 

6.  Trunk  Torsion  sideways,  to  the  right  and  to  the  left  (Fig.  5). 
5.      Trunk  Torsion  forward  and  backward  (Fig.  4). 

2  b.  Head  Bending  sideways,  to  the  right  and  to  the  left  (Fig.  2). 
3.      Head  Rotation. 

FOR  THE  AGE  OF  ADOLESCENCE, 

FOR  YOUNG  MEN. 

IX. 

Each  separate  exercise  is  to  be  taken  from  eight  to  sixteen  times, 
interspersed  with  the  Walk  with  Legs  Rigid  and  Wand  held  back- 
ward (Exercise  66,  Fig.  50). 

Exercise. 

38  b.  Alternate  Knee  Bend  in  the  Straddling  Position. 

40.  Raising  the  Lower  Leg  with  a  Swing  (Fig.  29). 

37.  Deep  Knee  Bend  (Fig.  26). 

51.  Jump  Straddling  in  the  Air. 

67.  Pass  with  the  Wand  held  backward  (Fig.  51). 

68.  Stepping  up  on  the  Wand  with  the  right  and  the  left  foot 
(Fig.  52). 

69.  Stepping  over  the  Wand  with  the  right  and  the  left  foot. 
60.      Lifting  the  Wand  over  with  Both  Arms  (Fig.  43). 

63.      Lifting  the  Wand  over  with  One  Arm  (Fig.  46). 

53.      The  Mo-wing  Movement  (Figs.  32,  33). 

25  a.  Spoke  Stroke  to  the  right  and  to  the  left. 

25  c.   Ridge  Stroke  to  the  right  and  to  the  left. 

57.      Arm  Bending  with  Support  in  Lying  Forward  (Figs.  38,  39). 

5.      Trunk  Rotation  forward  and  backward  (Fig.  4). 

2  b.  Head  Rotation  sideways,  to  the  left  and  to  the  right  (Fig.  2). 

X 

Each  separate  exercise  is  to  be  taken  from  eight  to  sixteen  times, 
with  dumb-bells,  if  possible,  for  the  exercises  of  the  arms  and 
hands. 

Exercise. 

3.      Head  Rotation. 

7.  Trunk  Bending  from  a  Position  of  Torsion  to  the  left  and 
to  the  right  (Fig.  6). 


EXAMPLES  OF  EXERCISES  FOR   THE  HEALTHY.  69 

13.  Arm  Swinging  sideways  (cf.  Fig.  7). 

14.  Arm  Swinging  forward  and  backward  (Fig.  8). 

17  b.  The  Mill  with  One  Arm  to  the  left  and  to  the  right. 

17  a.  The  Mill  with  Both  Arms  (Figs.  10,  n). 

20.      Arm  Thrusting  upward. 

20.      Arm  Thrusting  downward  (Fig.  15). 

25  a.  Spoke  Stroke  to  the  right  and  to  the  left. 

25  b.  Raised  Stroke  to  the  right  and  to  the  left. 

26  a.  Hand    Bending    and    Stretching   upward   and  downward 
(Fig.  20). 

32  a.  Leg  Swinging  forward  and  backward  (Fig.  22). 
32  b.  Leg  Swinging  outward  and  inward  (Fig.  23). 
50.      Jump  into  the  Straddling  Position,  and 
35  dr.  Drawing  the  Legs  Together. 

49  b.  Jump  with  the  Heels  Together  forward  and  backward. 
«     39.      Knee  Raising  forward,  and  Leg  Stretching  (Fig.  28). 

FOR  THE  AGE  OF  ADOLESCENCE, 

FOR  YOUNG  WOMEN. 

XI. 

Each  separate  exercise  is  to  be  taken  from  six  to  twelve  times,  in- 
terspersed with  the  (moderate)  Spread  Walk  with  Forward  Stride 
(Exercise  45). 

Exercise. 

3.  Head  Rotation. 

4.  Trunk  Torsion  to  the  left  and  to  the  right  (Fig.  3). 

6.      Trunk  Bending  sideways,  to  the  left  and  to  the  right  (Fig.  5). 

15.  Arm  Spreading. 

13.  Arm  Swinging  sideways  (cf.  Fig.  7). 

14.  Arm  Swinging  forward  and  backward  (Fig.  8). 

1 8.  Arm  Stretching  forward,  backward,  upward,  and  downward 
(Fig.  12). 

26  a.  Hand  Bending  upward  and  downward  (Fig.  20). 
26  b.  Hand  Bending  sideways. 

30.      Leg  Raising  forward  (moderately),  and  backward. 
30.      Leg  Raising  sideways,  moderately  (Fig.  21). 


70  HOME  GYMNASTICS. 

36.  Little  Knee  Bend  (Fig.  25). 

49  b.  Jump  with  the  Heels  Together,  forward  and  backward. 

42.  Foot  Bending. 

43.  Foot  Torsion. 

41.      Foot  Balancing  (Fig.  30). 

xn. 

Each  separate  exercise  is  to  be  taken  from  six  to  twelve  times,  in- 
terspersed with  the  Run  with  Knees  slightly  Raised,  without  change 
of  base  and  with  change  of  base  (Exercise  48  a). 

Exercise. 

44.  Foot  Rotation. 
33.      Leg  Rotation. 

38  a.  Alternate  Knee  Bend  in  a  Pace  Position  forward  (Fig.  27). 

36.      Little  Knee  Bend  (Fig.  25). 

49  b.  Jump  -with  the  Heels  Together,  sideways,  to  the  right  and 
to  the  left. 

61.      Wand  Weighing  to  the  right  and  to  the  left  (Fig.  44). 

63.      Wand  Raising  over  with  One  Arm  (Fig.  46). 

60.      Wand  Raising  over  with  Both  Arms  (Fig.  43). 

64  a.  Arm  Stretching  sideways  with  the  Wand  from  the  Bend- 
ing Position  forward  (Fig.  47). 

65.      Wand  Swinging  sideways  with  Trunk  Torsion  (Fig.  49). 

19.      Arm  Stretching  backward  downward  (Figs.  13,  14). 

1 8.  Arm  Stretching  forward,  sideways,  upward,  and  downward 
(Fig.  12). 

57.      Arm  Bending  with  Support  in  Lying  Forward  (Figs.  38,  39). 
5.      Trunk  Bending  forward  and  backward  (Fig.  4). 
2  b.  Head  Bending  sideways,  to  the  right  and  to  the  left  (Fig.  2). 
,i.      Head  Torsion  to  the  right  and  to  the  left  (Fig.  i). 

FOR  THE  AGE  OF  MATURITY, 

POE  MEN. 

xm. 

Each  separate  exercise  is  to  be  taken  from  eight  to  sixteen 
times, — -the  exercises  marked  *  to  be  performed  with  dumb-bells  if 


EXAMPLES  OF  EXERCISES  FOR   THE  HEALTHY.  71 

possible,  —  interspersed  with  the  Spread  Walk  (Exercise  45)  and  the 
Spread  Run  (Exercise  48  c). 

Exercise. 

i  a.  Head  Bending  forward  and  backward. 

5.      Trunk  Bending  forward  and  backward  (Fig.  4). 
65.      Wand  Swinging  sideways,  with  Trunk  Torsion  (Fig.  49). 
1 2.      Arm  Raising  forward,  with  Dumb-bells  or  Wand  (cf.  Fig.  41). 
15.      *  Arm  Spreading. 
20.      *  Arm  Thrusting  forward,  upward,  and  downward  (Fig.  1 5). 

25  b.  *  Raised  Stroke. 

26  a.  *  Hand  Bending  upward  and  downward  (Fig.  20). 
32  a.  Leg  Swinging  forward  and  backward  (Fig.  22). 

54.  *  Knee  Balancing,  with  Arm  Stretching  (Figs.  34,  35). 

56.  Dumb-bell  Shifting  (Fig.  37). 

/    40.  Lifting  the  Lower  Leg  with  a  Swing  (Fig.  29). 

35.  Drawing  the  Legs  Together. 

62.  Wand  Lowering  sideways  (Fig.  45). 

*      67.  Pass  with  the  Wand  held  backward  (Fig.  51). 

42.  Foot  Bending  upward  and  downward. 

XIV. 

Each  separate  exercise  is  to  be  performed  from  eight  to  sixteen 
times,  —  the  exercises  marked  *  to  be  taken  with  dumb-bells  if  possi- 
ble, —  interspersed  with  the  Walk  with  Legs  Rigid  and  Wand  held 
backward  (Exercise  66,  Fig.  50). 

Exercise. 

2  b.  Head  Bending  sideways,  to  the  left  and  to  the  right  (Fig.  2). 
7.  Trunk  Bending  from  a  Position  of  Torsion  (Fig.  6). 

14.      *  Arm  Swinging  forward  and  backward  (Fig.  8). 

22.  *  Beating  -with  the  Forearm  in  Raised  Position,  simulta- 
neously (Fig.  17). 

22.  *  Beating  with  the  Forearm  in  Raised  Position,  alter- 
nately (Fig.  1 8). 

20.      *  Arm  Thrusting  upward  and  downward  (Fig.  15). 

25  a.  *  Spoke  Stroke. 

27.      *  Hand  Rotation. 

32  b.  Leg  Swinging  outward  and  inward  (Fig.  23). 


72  HOME  GYMNASTICS. 

55.  The  MiU  with  Bend  (Fig.  36). 

53.  Mowing  Movement  (Figs.  32,  33).  • 

39.  Knee  Raising  forward  and  Leg  Stretching  (Fig.  28). 

49  b.  Jump  -with  the  Heels  Together,  with  change  of  base. 

59.  Wand  Lowering  backward  (Fig.  42). 
6 1.  Wand  Weighing  (Fig.  44). 

41.      Foot  Balancing  (Fig.  30). 

XV. 

Each  separate  exercise  is  to  be  performed  from  eight  to  sixteen 
times,  —  those  marked  *  to  be  taken  with  dumb-bells  if  possible, — 
interspersed  with  the  Walk  of  Ascent  and  the  Run  of  Ascent  (Ex- 
ercises 46  and  48  b}. 

Exercise. 

3.  Head  Torsion. 

4.  Trunk  Torsion  with  arms  raised  forward  (Fig.  3). 
8.      Trunk  Rotation. 

ii.      *  Arm  Raising  sideways  (Fig.  7). 

20.      *  Stamping  (Fig.  16). 

17.      *  The  Mill  with  Both  Arms  (Figs.  10,  11). 

23.  *  Beating    with    the     Forearm    in    the    Ridge    Position 
(Fig.  19). 

24.  *  Hashing  Movement. 
27.      *  Hand  Rotation. 

33.  Leg  Rotation. 

52.  *  Hewing  Movement  (Fig.  31). 

51.  Jump  Straddling  in  the  Air. 

57.  Arm  Bending,  in  Support  in  Lying  Forward  (Fig.  39). 

63.  Wand  Raising  over  with  One  Arm  (Fig.  46). 

60.  Wand  Raising  over  with  Both  Arms  (Fig.  43). 

68.  Stepping  up  on  the  Wand  (Fig.  52). 

69.  Stepping  over  the  Wand. 
44.      Foot  Rotation. 

XVI. 

Each  separate  exercise  is  to  be  performed  from  eight  to  sixteen 
times,  —  the  exercises  marked*  to  be  taken  with  dumb-bells, — 


EXAMPLES   OF  EXERCISES  FOR   THE  HEALTHY.  73 

interspersed  with  the  Walk  with  Legs  Rigid  and  Wand  held  back- 
ward (Exercise  66,  Fig.  50). 

Exercise. 

41.  Foot  Balancing  (Fig.  30). 

37.  Deep  Knee  Bend  (Fig.  26). 

39.  Knee  Raising  forward  and  Leg  Stretching  (Fig.  28). 

32.  Leg  Swinging  over  the  back  of  a  chair. 

50.  Jump  into  the  Straddling  Position,  and 

35.  Drawing  the  Legs  Together. 

55.  *  The  Mill  with  Bend  (Fig.  36). 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 

1 6.  *  Arm  Rotation  (Fig.  9). 

14.  *  Arm  Swinging  forward  and  backward  (Fig.  8). 

15.  *  Arm  Spreading. 

20.      *  Arm  Thrusting  in  different  directions. 

25  c.  *  Ridge  Stroke. 

26  a.  *  Hand  Bending  upward  and  downward  (Fig.'  2O). 
i  a.  Head  Bending  forward  and  backward. 


FOR  THE  AGE  OF  MATURITY, 

TOE  WOMEN. 

xvn. 

Each  separate  exercise  is  to  be  taken  from  six  to  twelve  times, 
interspersed  with  the  Spread  Walk  with  moderate  Forward  Stride 
(Exercise  45). 

Exercise. 

2  a.  Head  Bending  forward  and  backward. 
5.      Trunk  Bending  forward  and  backward  (Fig.  4). 
4.      Trunk  Torsion  with  the  arms  raised  forward  (Fig. 
ii.      Arm  Raising  sideways  (Fig.  7). 

15.  Arm  Spreading. 

1 6.  Arm  Rotation  backward 


,  (Fig.  9). 
16.      Arm  Rotation  forward     ) 

1 8.  Arm  Stretching  forward,  upward,  and  downward  (Fig.  12). 

19.  Arm  Stretching  backward  downward  (Figs.  13,  14). 


74  HOME  GYMNASTICS. 

26  a.  Hand  Bending  upward  and  downward  (Fig.  20). 
30.      Leg  Bending  forward  and  backward. 
36.      Little  Knee  Bend  (Fig.  25). 

40.  Raising  the  Lower  Leg  (Fig.  29). 

41.  Foot  Balancing  (Fig.  30). 
44.      Foot  Rotation. 

xvm. 

Each  separate  exercise  is  to  be  taken  from  six  to  twelve  times, 
interspersed  with  the  Run  with  Knees  slightly  Raised  (Exercise  48  a). 

Exercise. 

42.  Foot  Bending. 

38  a.  Alternate  Knee  Bend  in  a  Pace  Position  forward  (Fig.  27). 

33.      Leg  Rotation. 

39.      Knee   Raising   forward,  moderately,  and  Leg   Stretching. 
(Fig.  28). 

27.      Hand  Rotation. 

58  b.  Raising  the  Wand  over  the  head  (Fig.  41). 

61.      Wand  Weighing  (Fig.  44). 

63.      Raising  the  Wand  over  with  One  Arm  (Fig.  46). 

60.      Raising  the  Wand  over  with  Both  Arms  (Fig.  43). 

64  a.  Arm  Stretching  side-ways  from  the  Bending  Position  for- 
ward (Fig.  47). 

64  b.  Arm  Stretching  side-ways  from  the  Bending  Position  back- 
ward (Fig.  48). 

65.      Wand  Swinging  sideways,  with  Trunk  Torsion  (Fig.  49). 
6.      Trunk  Bending  sideways  (Fig.  5). 
3.      Head  Rotation, 
i.      Head  Torsion  (Fig.  i). 


FOR  OLD  AGE, 

XIX. 

Each  separate  exercise  is  to  be  taken  from  five  to  ten  times,  with 
a  quiet  movement  and  in  a  moderate  tempo,  —  but  the  Hand  Friction 
from  twenty  to  forty  times,  —  interspersed  with  the  Spread  Walk 
with  moderate  Forward  Stride  (Exercise  45). 


EXAMPLES  OF  EXERCISES  FOR   THE  HEALTHY. 

Exercise. 

i.  Head  Torsion  (Fig.  i). 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 

8.  Trunk  Torsion. 

II.  Arm  Raising  sideways  (Fig.  7). 

13.  Arm  Swinging  sideways  (cf.  Fig.  7). 

1 6.  Arm  Rotation  backward 


(Fig.  9). 
1 6.      Arm  Rotation  forward      ) 

1 8.  Arm  Stretching  forward  and  downward  (Fig.  12). 

21.  Hand  Friction. 

29.  Finger  Spreading  and  Closing  into  Fists. 

30.  Leg  Raising  forward  and  backward  (cf.  Fig.  22). 
36.  Little  Knee  Bend  (Fig.  25). 

44.      Foot  Rotation. 

XX. 

Each  separate  exercise  is  to  be  taken  from  five  to  ten  times,  with 
quiet  movement  and  in  a  moderate  tempo,  —  but  the  Hand  Friction 
from  twenty  to  forty  times,  —  interspersed  with  the  Walk  with 
Knees  slightly  Raised  (Exercise  48  a). 

Exercise. 

2  a.  Head  Bending  forward  and  backward. 

6.      Trunk  Bending  sideways,  to  the  right  and  to  the  left  (Fig.  5). 
8.      Trunk  Rotation. 
12.      Arm  Raising  forward. 

14.  Arm  Swinging  forward  and  backward  (Fig.  8). 

15.  Arm  Spreading. 

1 8.      Arm  Stretching  upward  and  downward  (Fig.  12). 

2 1 .      Hand  Friction. 

26  a.  Hand  Bending  upward  and  downward  (Fig.  20). 

33.      Leg  Rotation. 

38  a.  Alternate  Knee  Bend  in  a  Pace  Position  forward  (Fig.  27). 

41.      Foot  Balancing  (Fig.  30). 

XXI. 

Each  separate  exercise  is  to  be  taken  from  five  to  ten  times,  with 
quiet  movement  and  in  a  moderate  tempo,  —  but  the  Hand  Friction 


76  HOME  GYMNASTICS. 

from  twenty  to  forty  times,  —  interspersed  with  the  Walk  with  mod- 
erate Raising  of  the  Lower  Leg  (Exercise  47). 

Exercise. 

2  b.  Head  Bending  sideways,  to  the  right  and  to  the  left  (Fig.  2). 
4.      Trunk  Torsion  (Fig.  3). 
8.      Trunk  Rotation. 

17.  The  Mill  with  One  Arm,  to  the  left  and  to  the  right  (cf. 
Fig.  10). 

22.      Beating  with  the  Forearm  in  the  Raised  Position  (Fig.  17). 

1 8.  Arm  Stretching  forward,  upward,  and  downward  (Fig.  12). 
21.      Hand  Friction. 

27.     Hand  Rotation. 

32  a.  Leg  Swinging  forward  and  backward  (Fig.  22). 

40.      Raising  the  Lower  Leg  (Fig.  29). 

42.      Foot  Bending. 


THE  APPLICATION    OF   THE   EXERCISES. 


II.    FOR  INVALIDS. 

THE  exercises  of  home  gymnastics  are  intended  to  be  applied  in 
many  cases  of  chronic  ill  health,  but  only  in  those  which  are  free 
from  inflammatory  or  febrile  conditions.  They  may  be  used  partly 
as  an  adjunct  to  other  modes  of  treatment,  partly  as  a  means  for 
-t  obtaining  an  improvement  only,  or  even  for  effecting  a  complete 
cure.  In  all  cases,  however,  in  which  symptoms  of  ill  health  are 
marked  by  evident  disturbances  of  the  general  well-being,  by  a  large 
diminution  of  the  general  activity  and  capacity  for  work,  by  harass- 
ing weakness,  or  by  the  interruption  of  the  functions  of  any  impor- 
tant organ,  the  layman  must  not  by  any  means,  on  his  own  authority, 
try  to  obtain  relief  in  the  exercises  of  home  gymnastics,  but  should 
first  seek  the  advice  of  a  physician.  It  would  then  remain  for  the 
physician  to  decide  as  to  the  kind  of  treatment  best  adapted  to  the 
case,  and  whether  any  kind  of  gymnastic  exercise,  either  by  itself,  or 
in  connection  with  another  mode  of  treatment,  should  be  taken. 

The  following  may  be  named  as  the  principal  cases  in  which  the 
practice  of  home  gymnastics  is  capable  of  yielding  good  results. 

1.  General  debility ;  retarded  development  of  the  whole  or- 
ganism, poverty  of  the  blood  and  anaemia,  defective  formation  of 
the  chest  and  of  the  organs  of  respiration  (weak  chest). 

In  troubles  of  this  kind  the  aim  should  be,  by  good  food  and  vig- 
orous breathing1  of  pure  air  to  establish  the  first  conditions  fora 

1  Vigorous  breathing  is  best  accomplished  in  a  standing  position,  with  the  arms 
at  the  sides  of  the  body,  or  the  hands  laid  loosely  on  the  hips,  or  the  arms  on  the 
back.  The  cavity  of  the  chest  should  be  slowly  expanded  to  its  full  extent  by 
raising  the  ribs,  thereby  allowing  a  large  amount  of  air  to  stream  into  the  lungs. 
When  at  the  height  of  inspiration  the  greatest  expansion  of  the  chest  is  reached, 


78  HOME  GYMNASTICS. 

healthy  formation  of  the  blood.  But  in  additition  a  mild  excitement 
of  the  muscular  activity  by  means  of  easy  exercises  will  promote  the 
minute  tissue  changes  of  the  body,  increase  the  activity  of  respira- 
tion, and  bring  about  a  more  normal  action  of  the  nerves,  while  the 
general  state  of  health  will  be  bettered  (Exercises,  pp.  85  to  88). 

Where  the  aim  is  to  act  more  especially  on  the  chest  because  of 
abnormal  development,  all  those  exercises  are  very  appropriate 
which  expand  the  chest,  such  as  Shoulder  Raising,  Shoulder  Move- 
ment backward  and  forward,  Arm  Raising  and  Swinging,  Arm 
Spreading,  Arm  Rotation,  Arm  Stretching  backward  and  downward, 
Beating  with  the  Forearm  in  the  Raised  Position,  the  Mowing  Move- 
ment, Support  in  Lying  Forward  with  Arm  Bending,  also  most  of 
the  exercises  with  the  wand.  But  it  should  be  borne  in  mind  that 
in  cases  of  this  kind  also,  no  good  result  is  attainable  unless  the 
practice  of  gymnastic  exercises  be  continued  for  a  long  time  with 
absolute  regularity  and  with  a  moderate  increase  of  intensity,  by 
slow  and  gradual  degrees  of  progress  from  the  mild  form,  in  which 
it  should  be  begun.  On  the  other  hand,  if  the  organism  be  sub- 
jected to  excessive  exertions,  harm  generally  results,  and  often  great 
harm  (Exercises,  pp.  87,  88). 

2.  Stagnation  in  the  organs  of  the  abdomen,  constipation, 
stagnation  in  the  system  of  the  portal  veins,  and  hemorrhoids. 

Constipation  or  habitual  costiveness,  also  hemorrhoids,  which  are 
caused  by  stagnation  of  the  abdominal  veins,  appertaining  to  the 
system  of  portal  veins,  often  produce  disturbances  in  remote  parts 
of  the  body,  such  as  rush  of  blood  to  the  head  and  accompanying 
tension  of  the  head,  headache,  and  dizziness  ;  rush  of  blood  to  the 
chest  with  consequent  heaviness  and  oppression  in  the  chest  and  pal- 
pitation of  the  heart ;  even  general  nervous  and  psychical  depression 
which  may  grow  into  hypochondria  and  melancholia.  Bodily  exer- 
cises, undertaken  with  energy  and  regularity,  may  be  of  great  use  in 
all  these  cases,  and  of  themselves  may  often  effect  a  cure.  The  exer- 
cises which  may  be  successfully  applied  for  this  purpose  are  Trunk 

it  should  be  maintained  for  a  moment.  Then  the  ribs  should  be  allowed  to  recede 
slowly,  but  completely,  so  that  the  cavity  of  the  chest  becomes  narrowed  and  the 
air  which  had  filled  the  lungs  is  expelled.  In  this  manner,  inspiration  and  expira- 
tion should  alternate  in  a  regular  tempo.  The  inspiration  should  take  place 
chiefly  through  the  nose,  with  the  mouth  shut  or  only  slightly  opened. 


APPLICATION  OF  EXERCISES  FOR  INVALIDS.  79 

Torsion,  Trunk  Bending,  Trunk  Rotation,  Stamping,  Leg  Spreading, 
Swinging,  and  Rotation,  Knee  Lifting,  the  Spread  Walk  and  Walk 
of  Ascent,  the  Spread  Run  and  Run  of  Ascent,  the  jumping  exer- 
cises, Stepping  up  on  and  over  the  Wand,  the  Hewing  Movement, 
the  Mill  with  Bend,  and  finally  Shifting  the  Dumb-bells ;  in  fact 
all  those  exercises  which  act  on  the  muscles  of  the  abdomen,  which 
exert  an  alternating  pressure  on  the  organs  of  the  abdominal  cavity 
and  move  the  intestines  to  and  fro  (Exercises,  pp.  88-90). 

3.   Corpulence,  plethora  of  blood,  and  rush  of  blood  to  the 
head  and  chest. 

A  combination  of  these  conditions  is  often  found  to  exist  in  per- 
sons of  middle  age,  who  live  in  good  and  well  assured  circumstances 
and  who  are  in  the  habit  of  taking  ample  and  rich  food,  but  whose 
inclination  to  ease  renders  them  averse  to  exercise.  By  increased 
deposits  of  fat  in  the  body,  the  heart  is  frequently  enveloped  in  it, 
i  and  fatty  degeneration,  in  spots,  of  the  muscle  of  the  heart  ensues. 
Such  conditions  bring  about  troubles  of  respiration  and  palpitations 
of  the  heart  whenever  more  active  exercise  than  usual  is  taken,  and 
paralysis  of  the  heart  or  apoplexy  threatens  to  appear. 

If  corpulence  has  not  yet  progressed  so  far  as  to  have  allowed 
the  heart  and  its  action  to  suffer,  and  if  troubles  of  respiration  and 
congestion  in  the  head  and  chest  are  not  yet  easily  brought  on,  reg- 
ular and  active  exercise,  stimulating  the  minute  tissue  changes  of 
the  body  by  means  of  muscular  exertion,  is  to  be  recommended  as 
means  to  a  cure.  In  combination  with  it  a  diet  should  be  adopted 
which  shall  exclude  all  fats  and  all  foods  that  produce  fat  Cold 
baths  also  should  be  taken.  For  these  purposes  those  forms  of  home 
gymnastics  may  be  highly  recommended  which  produce  an  active 
excitement,  such  as :  Arm  Swinging  forward  and  backward,  Arm 
Thrusting,  the  Hashing  Movement,  the  Chopping  Movement,  Leg 
Spreading  and  Swinging,  the  Jumping  Exercises,  the  Spread  Run 
and  Run  of  Ascent,  the  Hewing  and  the  Mowing  Movements,  and 
the  Mill  with  Bend  (Exercises,  pp.  90,  91).  Besides  these,  extended 
walking' trips  and  mountain  climbing  are  particularly  well  adapted  to 
such  cases. 

But  if  rush  of  blood  to  the  head  and  to  the  chest,  perhaps 
also  dizziness,  are  easily  brought  on,  then  quieter  movements,  such 
as  draw  the  blood  from  the  upper  portion  of  the  body,  should  be 


80  HOME   GYMNASTICS. 

selected.  To  these  movements  belong  Leg  Raising  and  Swinging 
in  a  slow  tempo,  Leg  Rotation,  Drawing  the  Legs  together,  Knee 
Raising  forward  and  Leg  Stretching,  Raising  the  Lower  Leg,  the 
Little  Knee  Bend,  and  the  Alternate  Knee  Bend,  the  Spread  Walk 
and  Walk  of  Ascent,  Foot  Bending,  Foot  Balancing,  Foot  Torsion, 
Foot  Rotation,  and  Hand  Friction  (Exercises,  pp.  91,  92).  Mountain 
trips  which  require  hard  climbing  cannot  be  recommended,  for  the 
reason  that  the  proper  degree  of  exertion  involved  cannot  be  regu- 
lated with  sufficient  accuracy  and  is  easily  exceeded,  with  great  dan- 
ger to  the  patient. 

4.  Asthmatic  troubles,  want  of  breath,  shortness  of  breath, 
oppression  in  the  chest. 

Asthmatic  troubles  may  arise  without  traceable  disease  in  any  par- 
ticular organ,  but  simply  as  nervous  disturbances.  They  may,  how- 
ever, also  appear  as  troubles  following  in  the  wake  of  diseases  of  the 
lungs,  such  as  catarrh  or  emphysema,  or  of  diseases  of  the  heart, 
arising  from  defects  in  the  valves. 

In  every  such  case,  bodily  exercises  which  strengthen  the  muscles 
of  respiration  and  improve  its  activity  will  be  of  service.  It  should 
be  remembered,  however,  that  in  all  cases  in  which  asthmatic  trou- 
bles originate  in  affections  of  the  heart,  only  quiet  movements  which 
do  not  excite  the  activity  of  the  heart  are  permissible  (Exercises, 
p.  92). 

5.  Abnormities  in  the  carriage  of  the  body,  and  in  its  out- 
ward form. 

Many  deviations  from  the  normal  carriage  and  form  of  the  body 
can  be  traced  to  bad  habits,  which  sometimes  began  their  develop- 
ment as  early  as  childhood,  in  consequence  of  the  continued  repeti- 
tion of  certain  activities,  sometimes  also  owing  to  a  state  of  weak- 
ness, especially  a  weakness  of  particular  groups  of  muscles.  In 
such  cases,  properly  selected  exercises  are  generally  very  suc- 
cessful. 

Bent  carriage.  This  is  one  of  the  defects  in  personal  appearance, 
frequently  occurring  in  the  young,  in  which  the  vertebral  column 
(both  the  dorsal  part  and  the  cervical  part)  is  bent  forward,  and  in 
which  the  chest  is  compressed,  thereby  restricting  respiration.  To 
correct  this  defect  in  the  carriage  such  exercises  are  successful  as 
strengthen  the  muscles  of  the  shoulder  and  the  dorsal  muscles  ;  also, 


APPLICATION  OF  EXERCISES  FOR  INVALIDS.  8 1 

such  as  expand  the  chest.  To  this  category  belong  Head  and  Trunk 
Bending  backward,  the  Shoulder  Movement  backward,  Arm  Spread- 
ing, Beating  with  the  Forearm  in  the  Raised  Position,  Arm  Raising 
and  Swinging  sideways,  Arm  Swinging  forward  and  backward,  Arm 
Rotation,  and  the  Mill,  Arm  Stretching  backward  downward,  the 
Walk  and  the  Pass  with  the  Wand  held  backward,  and  finally  Sup- 
port in  Lying  Forward  (Exercises,  pp.  92,  93). 

Crooked  carriage  of  the  head.  This  is  often  met  with  both  in 
children  and  in  adults.  It  may  be  produced  by  lateral  curvature  of 
the  spinal  column,  but  also  solely  by  bad  habits.  In  every  case  of 
such  defective  carriage,  exercises  of  Head  Bending  should  be  taken, 
and  in  the  direction  opposite  to  that  of  the  crookedness. 

Turning  the  feet  inward.  Children  who,  when  standing,  walking, 
or  running,  show  a  disposition  to  turn  their  feet  inward,  should  be 
made  to  turn  them  sharply  outward,  and  in  this  position  of  the  feet 
to  perform  exercises  with  the  head,  the  arms,  and  the  trunk,  but  es- 
pecially those  in  which  they  stand  on  their  toes,  bend  their  knees, 
and  both  walk  and  run. 

Lateral  curvature  of  the  spina  As  early  as  babyhood  this  may 
be  produced  by  carrying  the  child  on  one  arm  only,  thereby  mak- 
ing it  lean  to  one  side  only.  Nurses  are  inclined  to  carry  children 
on  the  left  arm,  and  children  like  to  nestle  close  to  their  nurses  ; 
thus,  under  such  circumstances,  leaning  towards  the  right  side  and 
bending  the  vertebral  column  in  the  same  direction.  In  this  man- 
ner an  outward  curvature  of  the  vertebral  column  towards  the  left 
is  favored.  The  best  mode  of  preventing  this  form  of  lateral  cur- 
vature of  the  spine  from  originating  in  the  manner  pointed  out,  is  to 
have  children  carried  alternately  on  the  right  arm  and  on  the  left, 
and  to  induce  them,  in  grasping  objects,  to  use  both  hands  equally 
as  far  as  possible. 

The  most  frequent  occurrence  of  lateral  curvature  of  the  spine 
is  in  children  of  the  school  age,  and  originates  in  the  defective  man- 
ner of  sitting  at  their  desks.  But  the  poor  adaptation  to  these  pur- 
poses of  both  the  desk  and  the  chair  may  also  give  rise  to  it.  The 
following  are  the  conditions  necessary  for  securing  a  proper  sitting 
posture :  The  feet  should  rest  on  the  floor  or  on  a  cricket ;  the 
level  of  the  seat  should  be  enough  above  that  of  the  floor  or  the 
cricket  to  bring  the  child's  thigh  into  a  horizontal  position ;  the 


82  HOME  GYMNASTICS. 

vertical  distance  between  the  plane  of  the  desk  and  that  of  the  seat 


Fig.  53- 
should  be  sufficient  to  allow  the  child,  in  its  sitting  posture,  to  put 


Fig.  54- 

the  forearms  on  the  desk  without  making  it  necessary  to  bend  for- 
ward or  to  lift  the  upper  arms.     The  plane  of  the  desk  should  also 


APPLICATION  OF  EXERCISES  FOR  INVALIDS. 


project  an  inch  or  two  beyond  the  front  edge  of  the  plane  of  the 
seat.1  The  child  should  then  sit  at  the  desk  in  such  a  manner  as  to 
bring  the  line  of  the  chest  parallel  with  the  edge  of  the  desk,  and  to 
allow  both  the  forearms  to  rest  on  it.  The  child  ought  not  by  any 
means,  as  happens  so  often,  to  sit  crookedly,  generally  with  the  right 
side  turned  towards  the  desk,  and  with  only  one  arm  laid  on  it. 

The  defective  mode  of  sitting  in  school  often  favors  or  gives  rise 
to  a  certain  form  of  lateral  curvature  of  the  spine,  in  which  the  bend 
in  the  dorsal  part  of  the  vertebral  column  is  towards  the  right,  as 
shown  in  Fig.  53.  The  curvature  of  the  vertebral  column  in  this 
case  is  accompanied  by  a  torsion  of  the  axis  of  those  vertebrae  which 
come  into  play  here.  This  causes  an  arched  projection  of  the  ribs 
on  the  right  side  of  the  back  and  a  heightening  of  the  right  shoul- 
der-blade, while  the  left  side  of  the  back  inclines  inward  and  the  left 
shoulder-blade  is  lowered.  It  often  happens  that  this  form  of  cur- 
vature towards  the  right  is  accompanied 
•  by  a  second  shorter  curvature  in  the 
deeper  portion  of  the  spine,  the  convex- 
ity of  which  is  towards  the  left  side. 

While  this  curvature  to  the  right  of 
the  upper  part  of  the  spine  remains  in 
•  its  first  stages,  which  may  be  recognized 
by  the  fact  that  the  person  affected  is 
still  able  by  the  help  of  another  person 
to  straighten  himself  up,  home  gymnas- 
tics will  be  found  to  be  a  useful  counter- 
agent.  By  proper  positions  and  move- 
ments of  the  body,  not  only  may  the 
deformity  be  temporarily  obliterated,  as 
is  shown  in  Fig.  54,  but  improvement  and 
a  final  cure  may  be  obtained. 

An  important  aid  to  the  treatment  of  the  upper  curvature  of  the 
spine  will  be  found  in  deep  breathings  affecting  especially  one  side 
of  the  body,  as  illustrated  in  Fig.  55.  In  this  exercise,  the  patient 
presses  against  the  ribs  the  hand  of  that  side  of  the  body  towards 
which  the  convexity  of  the  spinal  curvature  is  pointed,  bends  the 
trunk  somewhat  towards  the  same  side,  bends  the  arm  of  the  other 

1  See  Esmarch  :  Zur  Belehrung  iiber  das  Sitzen  der  Schulkinder.    Kiel:  1884. 


84  HOME  GYMNASTICS. 

side  over  the  head,  and  breathes  slowly  and  deeply.  By  so  doing 
that  half  of  the  chest  which  has  sunk  in  is  expanded,  and  the  ribs 
which  had  become  flattened  are  gradually  forced  into  their  arched 
form  again  (Exercises,  pp.  93,  94). 

6.  Weakness  of  the  muscles  and  incipient  paralysis. 

In  cases  of  weakness  of  the  muscles  and  incipient  paralysis  in 
different  parts  of  the  body,  gymnastic  activity  is  very  useful.  For 
this  purpose  such  exercises  should  be  chosen  as  will  set  into  activ- 
ity the  portions  of  the  muscles  which  are  weak,  and  they  should  be 
taken  at  first  with  moderation,  corresponding  to  the  condition  of 
strength,  and  later  with  greater  intensity  proportionate  to  the  in- 
crease of  strength.  Every  kind  of  over-exertion  is  hurtful  in  these 
cases  and  may  destroy  the  good  results  obtained  from  exercises 
continued  for  a  long  time  and  with  much  care. 

7.  St.  Vitus-like  twitchings  and  writer's  cramp. 

In  many  cases  of  convulsive  disturbance  of  the  muscular  system, 
as,  for  instance,  St.  Vitus-like  twitchings  and  writer's  cramp,  the 
exercises  of  home  gymnastics  may  have  a  good  effect. 

In  cases  of  St.  Vitus-like  twitchings,  the  aim  should  be  to  regain 
for  the  will  its  power  over  the  muscular  system.  This  should  be 
done  by  quiet  movements,  well  controlled,  and  by  those  exercises  of 
the  body  which  render  it  difficult  to  keep  the  equilibrium  —  the  bal- 
ancing exercises.  The  exercises  to  be  recommended  for  this  pur- 
pose are :  Raising  and  Lowering  .the  Arms  slowly,  slow  rotation 
of  the  arms,  the  legs,  the  hands,  and  the  feet,  Hand  Bending  and 
Rotation,  finger  exercises,  Foot  Bending  and  Torsion,  Standing  on 
the  Toes  and  the  Soles  in  slow  alternation  (especially  with  a  cush- 
ion on  the  head),  slow  Knee  Bending,  and  Head  Bending,  Torsion, 
and  Rotation. 

In  cases  of  writer's  cramp,  the  muscles  of  the  forearm  which 
move  the  hand  should  be  exercised  by  quiet  movements  of  Hand 
Bending,  Stretching,  and  Rotation,  and  slow  but  vigorous  closing 
of  the  fingers  into  fists,  stretching  the  fingers  as  well  as  spreading 
them  apart  and  bringing  them  together. 

Those  persons  who  have  abdominal  ruptures  may  use  home 
gymnastics  without  hesitation  if  they  keep  the  opening  of  the  rup- 
ture closed  by  a  well-fitting  bandage  and  thereby  prevent  its  protru- 
sion. In  case  the  bandage  becomes  displaced  during  the  exercises, 
it  should  be  replaced  at  once. 


GROUPS   OF  EXERCISES. 


DIRECTIONS   FOR  THE  PROPER  USE    OF  HOME  GYMNASTICS  FOR 

INVALIDS. 


PRELIMINARY  REMARKS. 

1.  The  exercises  are  to  be  taken  daily. 

2.  The  exercises  are  to  be  performed  exactly  in  accordance  with 
the  descriptions  given  in  the  Second  Division,  close  attention  being 
paid  to  the  positions  and  movements  shown   in  the  illustrations. 
Exercises  in  which  only  one  arm  or  only  one  leg  is  active  —  except 
in  cases  of  lateral  curvature  of  the  spine  —  are,  as  is  evident,  to  be 
performed  with  both  the  right  and  the  left  arm  or  leg,  one  after  the 
other. 

3.  After  each  exercise  a  short  pause  for  rest  should  be  made, 
which  should  be  devoted  to  deep  and  quiet  breathing. 

4.  As  regards  dress,  the  remarks  on  page  13  should  be  referred 
to. 


GENERAL  WEAKNESS,  POVEETY  OF  THE  BLOOD,  ANEMIA, 

xxn. 

Each  separate  exercise  is  to  be  taken  from  four  to  ten  times,  in- 
terspersed with  an  ordinary  walk. 

Exercise. 

2  a.  Head  Bending  forward  and  backward. 

i.      Head  Torsion  to  the  left  and  to  the  right  (Fig.  i). 

6.      Trunk   Bending  sideways,  to   the   left   and   to   the  right 

(Fig-  5). 

4.      Trunk  Torsion  to  the  left  and  to  the  right  (Fig.  3). 


86  HOME  GYMNASTICS. 

10.  Shoulder  Movement  forward  and  backward. 

11.  Arm  Raising  sideways  (Fig.  7). 
16.      Arm  Rotation  (Fig.  9). 

1 8.  Arm  Stretching  forward,  upward,  and  downward   (Fig.  12). 

19.  Arm  Stretching  backward  downward  (Figs.  13,  14). 
23.  Beating  -with  the  Forearm  in  Ridge  Position  (Fig.  19). 
27.  Hand  Rotation. 

30.      Leg  Raising  forward  and  backward  (cf.  Fig.  22). 

33.      Leg  Rotation. 

36.      Little  Knee  Bend  (Fig.  25). 

40.  Raising  the  Lower  Leg  (Fig.  29). 

41.  Standing   on  the   Toes   and   on   the   Soles    alternately 
(Fig.  30). 

xxm. 

Each  separate  exercise  is  to  be  taken  from  four  to  ten  times,  in- 
terspersed with  a  walk  with  the  wand  held  backward  (cf.  Exercises 
66  and  67,  Figs.  50  and  51). 

Exercise. 

i.      Head  Torsion  to  the  left  and  to  the  right  (Fig.  i). 
2  b.  Head   Bending   sideways,    to    the   left   and    to   the   right 
(Fig.  2). 

4.  Trunk  Torsion  with  the  arms  raised  forward  (Fig.  3). 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 

58  a.  Wand  Raising  forward  to  a  horizontal  position  of  the  arms. 

58  b.  Wand  Raising  over  the  head  (Fig.  41). 
62.      Wand  Lowering  sideways  (Fig.  45). 

59  a.  Wand  Lowering  backward  till  the  arms  are  bent  (Fig. 
42,  a,  b). 

64  a.  Arm  Stretching  sideways  from  the  Bending  Position  for- 
ward (Fig.  47). 

26.      Hand  Bending  and  Stretching  (Fig.  20). 

30.      Leg  Raising  diagonally  forward  and  backward. 

36.      Little  Knee  Bend  with  Arm  Raising  and  Lowering  (Fig. 

25). 

49.  Jump  with  Heels  Together. 

38  a.  Alternate  Knee  Bend,  in  a  Pace  Position  forward  (Fig.  27). 

41.  Foot  Balancing. 


GROUPS  OF  EXERCISES  FOR  INVALIDS.  87 

DEFECTIVE  FORMATION  OF  THE  RESPIRATORY  ORGANS, 

WEAK  CHEST. 

XXIV. 

Each  separate  exercise  is  to  be  taken  from  four  to  ten  times,  in- 
terspersed with  a  walk  with  the  wand  held  backward  (cf.  Exercises 
66  and  67,  Figs.  50  and  51). 

Exercise. 

2  a.  Head  Bending  backward. 

5.  Trunk  Bending  backward  (Fig.  4). 
9.      Shoulder  Raising. 

ii.      Arm  Raising  sideways  (Fig.  7). 

16.  Arm  Rotation  (Fig.  9). 
15.      Arm  Spreading. 

1 8.  Arm  Stretching  upward  and  downward  (Fig.  12). 

19.  Arm  Stretching  back-ward  downward  (Figs.  13,  14). 
60.      Raising  the  Wand  over  with  Both  Arms  (Fig.  43). 

^         62.      Wand  Lowering  sideways,  to  the  right  and  to   the  left 

(Fig.  45)- 

36.      Little  Knee  Bend,  with  Arm  Raising  sideways  (Fig.  25). 
41.      Foot  Balancing  (Fig.  30). 

XXV. 

Each  separate  exercise  is  to  be  taken  from  four  to  ten  times,  in- 
terspersed with  a  walk  with  the  wand  held  backward  (cf.  Exercises 
66  and  67,  Figs.  50  and  5 1). 

Exercise. 

3.      Head  Rotation. 

6.  Trunk   Rotation   sideways,  to   the  right   and   to  the  left 

(Fig.  5). 

10.      Shoulder  Movement  forward  and  backward 
13.      Arm  Swinging  sideways  (cf.  Fig.  7). 

17.  The  Mill  with  Both  Arms,  gently  (Fig.  10). 

22.  Beating  with  the  Forearm  in  Raised  Position,  with  moder- 
ate Swing  (Fig.  17). 

58  b.  Wand  Raising  over  the  head  (Fig.  41). 
59.      Wand  Lowering  backward  (Fig.  42). 


88  HOME  GYMNASTICS. 

63.  Raising  the  Wand  over  with  One  Arm,  to  the  left  and  to 
the  right  (Fig.  46). 

64  b.  Arm  Stretching  sideways  from  the  Bending  Position  back- 
ward (Fig.  48). 

57.      Support   in  Lying   Forward,   with  Arm  Bending  (Figs. 

38,  39). 

36.      Little  Knee  Bend,  with  Arm  Stretching  upward  (Fig.  25). 
41.      Foot  Balancing,  with  a  cushion  on  the  head  (Fig.  30). 

STAGNATION  IN  THE  ABDOMINAL  ORGANS, 

OOSTIVENESS,  HEMOBBHOIDS,  ETO. 
A,  For  Men, 

XXVI. 

Each  separate  exercise  is  to  be  taken  from  eight  to  sixteen  times, 
interspersed  with  the  Spread  Walk  (Exercise  45)  and  the  Walk  of 
Ascent  (Exercise  46). 

Exercise. 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 

4.  Trunk  Torsion  (Fig.  3). 

8.  Trunk  Rotation. 

14.  Arm  Swinging  forward  and  backward  (Fig.  8). 

20.  Stamping  (Fig.  16). 

54.  Knee  Balancing,  with  Arm  Stretching  (Figs.  34,  35). 

32  b.  Leg  Swinging  outward  and  inward  (Fig.  23). 

50.  Jump  into  the  Straddling  Position,  and 

35.  Drawing  the  Legs  Together. 

56.  Dumb-bell  Shifting  (Fig.  37). 

39.  Knee  Raising  forward,  and  Leg  Stretching  (Fig.  28). 

xx  vn. 

Each  separate  exercise  is  to  be  taken  from  eight  to  sixteen  times, 
interspersed  with  the  Walk  of  Ascent  (Exercise  46)  and  the  Run  of 
Ascent  (Exercise  48  b). 

Exercise. 

7.      Trunk  Bending  forward  and  backward  from  a  Position  of 
Torsion  (Fig.  6). 


GROUPS  OF  EXERCISES  FOR  INVALIDS.  89 

53.  Mowing  Movement  (Figs.  32,  33). 

8.  Trunk  Torsion. 

20.  Arm  Thrusting  upward  and  downward  (Fig.  15). 

52.  Hewing  Movement  (Fig.  31). 

37.  Deep  Knee  Bend  (Fig.  26). 

32  a.  Leg  Swinging  forward  and  backward  (Fig.  22). 

5 1 .  Jump  Straddling  in  the  Air. 
55.  The  MiU  with  Bend  (Fig.  36). 

69.      Stepping  over  the  Wand  (cf.  Fig.  52). 

B,  For  Women, 

xx  vm. 

Each  separate  exercise  is  to  be  taken  from  six  to  twelve  times, 
interspersed  with  the  Run  without  and  with  change  of  base  (Exer- 
cise 48). 

Exercise. 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 

6.  Trunk  Bending  sideways  (Fig.  5). 
36.      Knee  Balancing  (Fig.  25). 

14.  Arm  Swinging  forward  and  backward  (Fig.  8). 
4.  Trunk  Torsion  (Fig.  3). 

15.  Arm  Spreading  with  a  Swing. 

52.  Hewing  Movement  in  the  Position  at  Start  (Fig.  31). 
8.  Trunk  Rotation. 

1 8.      Arm  Stretching  upward  and  downward  (Fig.  12). 

53.  Mowing  Movement  (Figs.  32,  33). 
49.      Jump  with  Heels  Together. 

41.      Foot  Balancing  (Fig.  30). 

COKPULENCE, 

A,  For  Men, 

XXIX. 

Each  separate  exercise  is  to  be  taken  from  six  to  twenty  times, 
—  those  marked  with  an  asterisk  (*)  with  dumb-bells,  —  to  be 


90  HOME   GYMNASTICS. 

interspersed  with  the  Spread  Walk  (Exercise  45)  and  the  Spread 
Run  (Exercise  48  c}. 

Exercise. 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 

8.  Trunk  Rotation. 

14.  *  Arm  Swinging  forward  and  backward  (Fig.  8). 

52.  *  He-wing  Movement  (Fig.  31). 
24.  *  Hashing  Movement. 

32  a.  Leg  Swinging  forward  and  backward  (Fig.  22). 

22.  *  Beating  with  the  Forearm  in  Raised  Position  (Fig.  17). 

37.  Deep  Knee  Bend  (Fig.  26). 

35.  Drawing  the  Legs  Together. 

55.  *  The  Mill  with  Bend  (Fig.  36). 

49.  Jump  with  Heels  Together. 

53.  Mowing  Movement  (Figs.  32,  33). 

38  b.  Alternate  Knee  Bend  in  the  Straddling  Position. 


XXX. 

Each  separate  exercise  is  to  be  taken  from  six  to  twenty  times,  — 
those  marked  with  an  asterisk  (*)  with  dumb-bells,  —  interspersed 
with  the  Walk  of  Ascent  (Exercise  46)  and  the  Run  of  Ascent  (Exer- 
cise 48  &). 

Exercise. 

7.  Trunk  Bending  from  a  Position  of  Torsion  (Fig.  6). 

8.  Trunk  Rotation. 

53.  Mowing  Movement  (Figs.  32,  33). 
20.      *  Arm  Thrusting  (Fig.  15). 

25.      *  Chopping  Movement. 

32  b.  Leg  Swinging  outward  and  inward  (Fig.  23). 

54.  *  Knee  Balancing  with  Arm  Stretching  (Figs.  34,  35). 

51.  Jump  Straddling  in  the  Air. 
56.      Dumb-bell  Shifting  (Fig.  37). 

17.      *  The  Mill  with  Both  Arms  (Figs.  10,  n). 

52.  *  Hewing  Movement  (Fig.  31). 

38  a.  Alternate  Knee  Bend  in  a  Pace  Position  forward  (Fig.  27). 


GROUPS   OF  EXERCISES  FOR  INVALIDS.  91 

B,  For  Women, 
XXXI. 

Each  separate  exercise  is  to  be  taken  from  six  to  sixteen  times, 
interspersed  with  the  Spread  Walk  and  the  Spread  Run,  with  moder- 
ate Forward  Stride  (Exercises  45  and  48  c). 

Exercise. 

5.  Trunk  Bending  forward  and  backward  (Fig.  4). 

8.  Trunk  Rotation. 

14.  Arm  Swinging  forward  and  backward  (Fig.  8). 

53.  Mowing  Movement  (Figs.  32,  33). 

36.  Knee  Balancing  (Fig.  25). 

52.  He-wing  Movement  from  the  Position  at  Start  (Fig.  31). 

1 8.  Arm  Stretching  upward  and  downward  (Fig.  12). 

17.  The  MiU  with  Both  Arms  (Fig.  10). 

8.  Trunk  Rotation. 

24.  Hashing  Movement. 

38  a.  Alternate  Knee  Bend  in  a  Pace  Position  forward  (Fig.  27). 

41.  Foot  Balancing  (Fig.  30). 

RUSH  OF  BLOOD  TO  THE  HEAD  AND  CHEST, 

YYYTT, 

Each  separate  exercise  is  to  be  taken  from  eight  to  twenty  times, 
—  except  the  Hand  Friction,  which  is  to  be  taken  from  twenty  to 
forty  times,  —  interspersed  with  the  Spread  Walk  with  moderate 
Forward  Stride  (Exercise  45). 

Exercise. 

2i.      Hand  Friction. 

30.      Leg  Raising  forward  and  backward  (cf.  Fig.  22). 

33.  Leg  Rotation,  slowly. 

40.  Raising  the  Lower  Leg  (Fig.  29). 

24.  Hashing  Movement. 

36.  Knee  Balancing  (Fig.  25). 

34.  Leg  Torsion  (Fig.  24). 


92  HOME  GYMNASTICS. 

26.  Hand  Bending  and  Stretching  (Fig.  20). 
44.  Foot  Rotation. 

39.  Knee   Raising   forward   and    Leg    Stretching    (Fig.    28) ; 
moderately  by  women. 

27.  Hand  Rotation. 
21.  Hand  Friction. 


ASTHMATIC  TKOUBLES, 
xxxm. 

Each  separate  exercise  is  to  be  taken  from  six  to  sixteen  times, 
interspersed  with  the  Walk  with  Legs  Rigid  and  Wand  held  back- 
ward (Exercise  66,  Fig.  50). 

Exercise. 

9.      Shoulder  Raising  and  Lowering. 

ii.      Arm  Raising  sideways  (Fig.  7). 

15.      Arm  Spreading. 

17.      The  Mill  with  Both  Arms  (Fig.  10). 

19.     Arm  Stretching  backward  downward  (Figs.  13,  14). 

67.      Pass  with  Wand  held  backward  (Fig.  51). 

58  b.  Wand  Raising  over  the  head  (Fig.  41). 

59.      Wand  Lowering  backward  (Fig.  42). 

64  b.  Arm  Stretching  sideways  in  the  Bending  Position  back- 
ward (Fig.  48). 

63.  Wand  Raising  over  with  One  Arm,  to  the  left  and  to  the 
right  (Fig.  46). 

57.      Support  in  Lying  Forward,  with  Arm  Bending  (Figs.  38, 

39)- 

10.      Shoulder  Movement  forward  and  backward. 


BENT  CARKIAGE, 

XXXIV. 

Each  separate  exercise  is  to  be  taken  from  six  to  sixteen  times, 
interspersed  with  the  Walk  with  Legs  Rigid  and  Wand  held  back- 
ward (Exercise  66,  Fig.  50). 


GROUPS  OF  EXERCISES  FOR  INVALIDS.  93 

Exercise. 

2  a.  Head  Bending  back-ward. 

10.  Shoulder  Movement  backward. 

19.  Arm  Stretching  backward  downward  (Figs.  13,  14). 

5.  Trunk  Bending  back-ward  (Fig.  4). 

15.  Arm  Spreading. 

22.  Beating -with  the  Forearm  in  the  Raised  Position  (Fig.  17). 

14.  Arm  Swinging  forward  and  backward  (Fig.  8). 

41.  Standing  on  the  Toes,  with  a  cushion  on  the  head  (Fig.  30). 

36.  Little  Knee  Bend,  with  a  cushion  on  the  head  (Fig.  25). 

17.  The  Mill,  with  Both  Arms  (Fig.  10). 

59.  Wand  Lowering  backward  (Fig.  42). 

64  b.  Arm  Stretching  sideways  in  the  Bending  Position  back- 
ward (Fig.  48). 

67.      Pass  with  the  Wand  held  backward  (Fig.  51). 

60.  Wand  Raising  over  with  Both  Arms  (Fig.  43). 

LATEEAL  CUKVATURE  OF  THE  SPINE, 

Oases  in  which  the  Tipper  Part  of  the  Spinal  Oolnmn  bends  to  the  EIGHT.1 

In  the  pauses  between  the  various  exercises  the  position  illustrated 
in  Fig.  54,  page  82  (the  left  arm  bent  over  the  head,  the  right  arm 
raised  sideways,  weighted  with  a  dumb-bell  or  a  similar  object),  is  to 
be  taken.  Deep  breaths  on  one  side  should  then  be  drawn,  during 
which,  while  the  left  arm  remains  bent  over  the  head,  the  right  hand 
is  pressed  against  the  side  of  the  chest  (cf.  Fig.  55,  page  82). 

XXXV. 

Each  separate  exercise  is  to  be  taken  from  ten  to  twenty  times. 

Exercise. 

11.  Arm  Raising  sideways,  moderately  (Fig.  7). 
9.      Shoulder  Movement  to  the  left. 

5.  Trunk  Bending  backward  (Fig.  4),  with  arms  raised  high. 

6.  Trunk  Bending  sideways  to  the  right,  with  the  left  arm 
bent  over  the  head  (cf.  Figs.  5,  54). 

1  In  cases  in  which  the  upper  part  of  the  spinal  column  bends  to  the  left,  the 
one-sided  movements  are  to  be  taken  in  the  opposite  direction  from  that  given 
in  the  exercises. 


94  HOME  GYMNASTICS. 

10.      Shoulder  Movement  forward  and  backward. 

1 6.  Arm  Rotation  (Fig.  9). 

19.  Arm  Stretching  back-ward  downward  (Figs.  13,  14). 

36.  Little  Knee  Bend  (Fig.  25),  with  arms  raised  sideways. 

22.  Beating  -with  the  Forearm  in  Raised  Position1  (Fig.  17). 

17.  The  Mill  with  the  Left  Arm  (cf.  Fig.  10). 

41.      Standing  on  the  Toes,  with  a  cushion  on  the  head  (Fig.  30). 

XXXVI. 
Each  separate  exercise  is  to  be  taken  from  ten  to  twenty  times. 

Exercise. 

15.  Arm  Spreading. 

19.  Arm  Stretching  backward  downward  (Figs.  13,  14). 

23.  Beating  with  the  Forearm  in  the  Ridge  Position  :  (Fig.  19). 
6.  Trunk  Bending  sideways  to  the  right  with  the  left  arm 

bent  over  the  head  (cf.  Figs.  5,  54). 

59  a.  Wand  Lowering  backward  until  the  arm  is  bent  (Fig. 
42,  a,  b). 

64  b.  Arm  Stretching  sidewise  to  the  right  in  the  Bending  Posi- 
tion backward  (Fig.  48). 

63.      Wand  Raising  over  with  the  left  arm  (Fig.  46). 

6 1.  Wand  Weighing  to  the  left  (Fig.  44). 

62.  Wand  Lowering  sideways  to  the  right  (Fig.  45). 

65.  Wand  Swinging  sideways,  with  Trunk  Torsion  (Fig.  49) ; 
only  on  the  right  side. 

36.      Little   Knee   Bend  with  Wand  held  backward   (cf.   Figs. 

25,  SO- 
41.      Standing  on  the  Toes,  with  a  cushion  on  the  head  (Fig.  30). 

1  More  vigorously  with  the  right  arm  than  with  the  left. 


MARGARET   CARNEGIE    LIBRARY 
MILLS  COLLEGE 


DATE 


UC  SOUTHERN  REGIONAL  LIBRARY  FACILITY 


000  035  651     9 


